The best way to improve flexibility and increase your joints range of motion is to stretch everyday. However 2-3 times a week will still show improvement. Remember to go easy and not push yourself too far. Slow and steady is the best process. You want to hold the stretch for a minimum of 30 sec (bonus points for 60 sec) and repeat each stretch at least 2 times. You should be at a 6-7 out of 10 on a scale of uncomfortablity .

My Personal Scale of Uncomfortablity:

10 – is a snap or injury and extremely painful

9 – very painful (shaking is often present)

8 – painful (shaking may start gradually)

7 – very uncomfortable

6 – uncomfortable

5 – a little bit uncomfortable

4 – comfortable

3 – mild stretch

2 – body in position but no real pressure put into the stretch

1 – muscles not lengthened at all.