How to improve your flexibility

i get i get lots questions of how to improve flexible
first of all i found these videos extremely helpful =)
hmmm try to strech all the time.what i mean? for example  when i strech i read my history book :)
try to when u see tv, why dont u strech? it helps :))))
start with simple searches and after some weeks try harder ones
dont give up i know it takes time  and remember NO PAIN NO GAIN .

Wall Stretch works

Place a folded bolster, blanket, or pillow against a wall.

Sit down as close as you can to the wall, next to the pillow. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the pillow.

You want to adjust your body so that your bum is touching the wall, and then place your feet straight up, resting your heels on the wall. Now separate your feet and slide your legs down the wall toward the ground, coming into a straddle position.

You can keep your arms by your sides, or by your head (this position will stretch your shoulders).

Close your eyes and allow your entire body to relax, feeling gravity pulling your feet down and opening your inner thighs. If it becomes too intense, place your hands on the outside of your thighs for a little support.

Hold like this for several minutes or longer. Once you've had enough, slide your feet up the wall toward each other. Then walk your feet down the wall, draw your knees into your chest and roll your body over to one side. Rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

tip:leaten your fav songs :-) you will not be bored

stay at least 5 mins.

or try something like that =)

when you try the splits use  knee protection for dance.it will be less painful

start this with the helpf of the wall

=)

when you can do all the splits strat practising with chair !!!!!!!

Instructions

1

Warm your leg and back muscles up by doing stretches. Stretch your groin, hamstrings, calves, quadriceps and your lower back by doing lunges, hurdler stretches, calf raisers and child's pose stretches.

2

Do the splits on the ground to warm up your groin muscles. If you are unable to do the splits on the ground, do not attempt the splits on chairs or you risk injuring your groin.

3

Place 2 chairs across from each other. The chairs should be a little less than 2 leg widths apart

4

Place an elevated flat surface, such as a table, in between the chairs. The flat surface should be positioned so that you can use your hands to slowly lower yourself into the splits position, but the table should not be in line with the chairs so that your groin does not rest on it when you do the splits.

5

While facing the elevated flat surface, put one leg on each of the chairs and place both palms face down on the flat surface. Using your arms to control your descent, slowly lower yourself down into the splits position.

ah huge article ,i hope it helps !

always ALWAYS remember your goal