Many processes go into improving joint flexibility. They include a combination of massage, static and dynamic stretching. Safe exercise techniques decrease muscle density and increase range of motion in the lower back, hips, hip flexors and hamstrings. You shouldn't have sprains or fractures to a particular joint when performing these exercises.
Foam Roller
A foam roller is made of rigid, dense foam on which a body part is rolled. Aside from increasing blood flow, it decreases the density of the muscle tissue. This helps get rid of trigger points, also known as knots. Lie on the roller. Focus on a specific area of the body. Perform for a total of five minutes prior to stretching.
Supine Rotations
Supine rotations center on the lower back. Lying with the shoulders flat on the floor or a table, bring both legs together with the knees bent. Rotate from one side to the other 15 to 20 times. A partner can assist with some static held stretching.
Supine Hamstrings
For this movement, remain flat on your back, keeping one knee bent, and the involved leg straight. Repeat straight leg swings 10 to 15 times to approximately a 90-degree angle. Stay within a reasonable level of flexibility. This exercise targets those muscles on the back of the leg, exclusively. A partner can also assist in a static held capacity.
Leg Cradles
On one leg, standing, position one hand on the shin and the other on the bottom of the foot. Pull the foot up toward the body within a normal range of motion. The knee joint should come close to a 90-degree angle. Alternate stretching each leg, going back and forth. Leg cradles affect the hips and more specifically the deeper muscles of the gluteals. It can be a difficult stretch for some. It requires balance as well. Try this while moving forward using a 10- to 15-yard area.
Lunge and Twist
Moving from point A to point B, perform a forward lunge, making certain that the knee does not pass beyond the toe. The knee should remain close to a 90-degree angle. At the same time, reach in the direction of the front leg with both arms straight out. While moving in two different planes of motion simultaneously, the hip flexors and front thigh are fully stretched. For those who do a lot of sitting and experience tight hip flexors, this stretch will be extremely effective. Use a 10- to 15-yard area.
Lateral Squats
Find a 10- to 15-yard area. While moving laterally, lean to one side, keeping one leg straight, stretching the inner thigh. The other knee is bent. At the same time, sit back into the opposite gluteal muscle, thus taking as much pressure off the knee joint as possible. Keep your feet flat and toes pointed forward. After the stretch, stand straight up and bring the feet together. Perform that same stretch over again until reaching the end of the designated area. Then change direction and repeat.
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