Introduction: What it means when someone says they are flexible. It usually means that they can reach down and touch their toes or bend deeply into a squat. But flexibility is more complicated than simply being able to do a single stretch. It is health-related component of physical fitness that relates to the range of motion available at a joint. Five basic way to improve flexibility: Select the best exercise. Yoga, pilates, stretching exercise are all recommended for improving flexibility. Make sure you get enough protein. ... Hold stretches for long enough. ... Practise often. ... Take a luke warm bath. Challenge: 1, Avoid tea , coffee completely those who are not able to avoid tea / coffee substitute with herbal tea 😋. ( such as green tea / rose petals tea / ginger boiled water with added cinnamon etc). 2. Avoid fried items, unhealthy snacks . 3. Try palm sugar instead of regular sugar.. 4. Do not eat left over . Have fresh fruits and vegetables more.. 5. 1 time sprouts ( can be taken as evening snack) . Green gram , black gram , channa sprouts can be taken.. 6. Reduce masala's and nonveg ( specially mutton , fried chicken , fried fish, fried egg) , try curry form instead of fried. And those who are already vegetarian or planning to go with veg option increase whole pulses and dal , paneer , curd in food. 6.have buttermilk / curd after lunch.. 7. Drink more water. 8. Do Surya namaskar , or some stretching exercises..