Here are a few suggestions and tips to safely increase your flexibility:
Before doing any stretches it is important to warm up your body! This could be anything from running in place to jumping jacks to taking a hot shower, whatever works for you! Also, if any stretches cause a sharp pain stop IMMEDIATELY!
Stretching your legs
Some easy warm up stretches like hip swings or lunges are good for warming up your hips and knees. You can do them front to back or side to side. Each stretch can last anywhere from fifteen (15) seconds to a minute. Be careful not to overstretch, this could lead to injuries!
Straight Leg Stretch
Put your legs out to either side until you feel a stretch in your groin. You can walk your hands out in front of you for a deeper stretch, try and get your torso flat on the floor. Reach for your toes to pull yourself down. To stretch an individual leg, turn your body so it is facing that leg and reach over your leg.
The Wall Stretch
Laying Down Butterfly Stretch
Stretching your back:
Make sure your muscles are warm before stretching them.
Lay on your stomach, flat on the floor. Bring your hands up to your shoulders and press your torso up. Dropping your head back will create a bigger stretch. This pose creates back flexibility for développé en derrière.
Stretching your feet:
Stretching arms and wrists:
Make sure your arms and wrists are warmed up and stretched. Warm up the joints and muscles by placing your forearm on a flat surface, palm down, and massage from your elbow to your fingertips.
Take your arm straight across your chest using your other hand to pull it closer to stretch your deltoids (shoulders).
Circle your wrists to warm them up. You can also place your hands on a flat surface, fingers towards you, and pull your upper body back. Try keeping your hand flat to stretch the underneath of your forearm.
Feel free to comment if you have anything to add :)