Flexibility refers to the ability to move the muscles and joints through the full range of motion for which they were designed. “Normal Motion Flexibility” training is often the most forgotten component of physical fitness when in reality it should be included in every fitness-training program. The benefits are as follows:

1. It can enhance a recruit’s performance of many types of skilled movements;
2. It can increase a recruit’s mental and physical relaxation;
3. It can promote development of a recruit’s body awareness;
4. It can reduce a recruit’s risk of joint sprain or muscle strain;
5. It can reduce a recruit’s risk of back problems;
6. It can reduce a recruit’s muscle soreness;
7. It can prevent the loss of joint mobility;
8. It can prevent injury from sudden mishaps;
9. It can reduce the severity of painful menstruation for women;
10. It can prevent muscle tendon shortening that may result from inactivity, muscular asymmetry, age and disease.

Stretching refers to the process of elongating the connective tissues muscles and other tissues. Stretching is one of the most important components of fitness, especially as we age. It is important to stretch every muscle group after proper warm up. This task will increase your flexibility and relieve muscle soreness. An increase in flexibility helps prevent injury, enhance performance, and maintain daily function as you age. Each stretch should be held for 30-60 seconds.
Stretching should not be conducted in the following circumstances:

1. Within the first 24-72 hours following a muscle or tendon trauma;
2. Following muscle strains and ligament sprains;
3. When joints or muscles are infected, inflamed or hurt;
4. After a recent fracture;
5. When sharp pains are felt in the joint or muscle;
6. When discomfort is present;
7. If osteoporosis exists or is suspected.

 
LATERAL NECK STRETCH
Gentle tension to one side with hand on head. Push down with free hand towards floor. Keeping the shoulders depressed, gently press the ear toward the shoulder. Slowly roll the head forward and to the other side, hold. Repeat.
SHOULDER STRETCH
Extend arm across body while hugging extended arm in a downward motion. Pull or grasp arm just above elbow. Gently pull across chest.
TRICEP STRETCH
Use opposite hand to create a gentle tension. Place hand below elbow joint. Lightly pull elbow behind head.
SHOULDER/CHEST WALL STRETCH
Place hands at a level angle and use wall for resistance.
DEEP HIP LUNGE - LEVEL ONE
This is a powerful hip/groin opener and also is a strength builder. Watch the knee alignment (knee in line with heel and shoulder in line with hip).
MODIFIED HIP/GROIN LUNGE
Watch knee alignment (knee in line with heel and shoulder in line with hip) and place one knee on the floor for balance.
LOW RUNNER'S LUNGE WITH EXTENDED ARM
Lengthen your spine and keep your body in a straight line, using one hand for balance.
SIDE LATERAL STRETCH
Align yourself; stack vertebra and place gentle tension on your wrist to enhance stretch.
WALL CALF STRETCH
Rear heel should be straight and flat o the floor, concentrating on the calves.
WALL STRETCH VARIATION
Distribute body weight back on heel, stretching Achilles Tendon.
SHIN STRETCH
Stretches shins and top of foot.

INNER THIGH STRETCH
Watch knee alignment (knee in line with heel).

ENHANCED INNER THIGH STRETCH
Flex foot watch knee alignment (knee in line with heel).
FLOOR VARIATION BACK AND GLUTES
Gently draw both legs in to aid in releasing t tension in lower back.
KNEE SQUEEZE
Bend your knee in toward your chest. If you experience discomfort in your knee, hold behind the knee on the thigh. Stretches the hamstrings and groin.
Variation – this stretch may be done standing.

LEVEL TWO PROGRESSIVE HAMSTRING STRETCH
Utilize a towel, strap or jump rope to enhance your flexibility training. This is an excellent way to stretch the hamstrings, calves and Achilles Tendon while protecting the lower back.

LEVEL ONE BEGINNER'S BENT KNEE STRETCH
Gently hold behind the knee. This variation supports the back as it stretches the hamstring.

LEVEL ONE FLOOR TWIST/CROCODILE TWIST
Keep both of your shoulders on the floor and both legs bent, while gently performing this stretch. Relieves lower back pain caused by muscular tension and tones the abdomen.

LEVEL TWO FLOOR TWIST/CROCODILE TWIST
Keep both shoulders on the floor and one leg straight. one leg bent. Massages and revitalize the spine and releases tension in the body.
BENT LEG SEATED TWIST (modified-bottom leg straight)
Press Elbow to the outside of your thigh and twist through the torso. Keep your spine tall and upright. This stretch helps to open up the hips.
SUPINE INNER THIGH STRETCH (level one)
Keep buttocks flat to floor and push your elbows out to create a slight tension.