What is the fastest way to improve flexibility?

The fastest route to flexibility is to stretch statically after a workout - and foam roll while the muscle is still warm. This takes advantage of the body's natural state after exercise, which makes the tissue more pliable due to increased blood flow in the musculature. Daily short efforts are more effective than longer efforts done several times a week. Always warm up first.

You'll stretch most effectively post-exercise since your muscles are warm. As you exert yourself, heat from your muscles gradually makes the surrounding tissues more elastic. You can safely stretch more deeply and directly at this stage without fear of tearing, so focus on your key muscle groups, such as the hamstrings and shoulders, at this maximum stretching time.

Foam roll to prepare muscles "Foam rolling expects those tissues to elongate, or lengthen, and makes them more responsive to whatever you do next," Adler explains. "Roll slowly over all tight areas three to four times, and bear down moderately to release, linger on those 'knots.' Hit the common culprits: hips and upper back." Foam-roll all those tight spots to release the fascial restrictions before you stretch.

Consistency is key if you want to see rapid improvements in your agility and flexibility. Tiny, 5-minute daily sessions add up to more than one huge, long, inflexible session, and since your nervous system adapts quickly, even 5 minutes done every day will be better than an hour once a week.

Progressing gradually decreases the risk of injuries while fully maximizing the gains. Stretching intensity should ONLY be increased 10% per week. Please pay attention to your body and how it feels. Notice the difference between productive tension and harmful, painful tension. Flexibility gains begin to stick with gradual, consistent practice.

Read the full article: How to Improve Flexibility: 7 Effective Ways