Something I've had to do, somebody mentioned being big and flexible, it's relatively easily acheivable, if you've got persistence, I'll do a guide, but for now, something that gets overlooked, proper stretching and warming-up. These warmups will also increase your overall flexibility substantially if done regularly.

WARNING : Never stretch until it really hurts. Discomfort, but no pain. You should ideally stretch for no more than ten seconds, and never 'bounce' into a stretch. Do it gradually, and feel it pull.

Also, using any of the below stretches after working a specific area of the body, can reduce post-workout pain. As a warmdown, I'd recommend the same again but with less 'gusto', and at the end, repeat #1.

Before starting. (I'm using 4ft for a wide legspan as a guideline, but you shouldn't be struggling to maintain that. Should be comfortable, but having to reach). Use your hands (on the leading knee etc.) to push up off the stretches where applicable, take the strain off the muscles while you're righting yourself.

1. Stand with your feet facing forward, 2ft apart, and keeping your feet fixed, twist your torso from left to right, swinging your arms out. Do this for 20 seconds, and then turn your body as you're doing it.

1. Stand feet 4ft apart, and bend your left knee down and lean your body to the left, keeping torso upright. Should feel it pull the inner groin on your right leg. Hold for ten seconds. Repeat the other way.

2. Stand with left foot 2ft ahead and right foot 2ft behind. Lunge forward on your left leg, keeping the right leg (and knee) totally straight. Keep your back straight, and torso upright. Hold for ten seconds. Repeat with right side.

3. As above, but with the rear foot facing at 90 degrees from the front foot. So if your left foot is out front, and pointing at 12 o'clock, your right foot, behind you, should be pointing at 3 o'clock. Hold for ten, and repeat with the other leg.

4. Find a windowsill and put both hands on it. Get in 'starting block' position, left leg bent, right leg out to the back of you. Keep your RIGHT foot flat on the floor, you should feel your right calf muscle stretching. Hold for 10 seconds and repeat on the other leg. : Then raise your left leg onto the windowsill, keep your right leg straight, and lean gently forwards. Hold for ten seconds, and repeat with the other side.

5. Stand feet 2ft apart, bend forward and lock your knees and push them back, be careful, you should feel no knee pain. If you do, stop immediately.

6. Grab your left ankle with your left hand so that your left leg obviously stretches is bent backwards, and pull. You'll feel your quads stretching. Hold for ten and repeat with the other leg.

7. Stand feet together, and bend from the waist to touch your toes. *Don't try*. Just let your weight carry you down. Hold for 10 and come back up, repeat 3 times, you'll get lower and lower. Then you can try and touch your toes.

8. Fold your knuckles into each other (hands together), invert them, and raise your arms above your head, like you're pushing the ceiling up.

9. as above, but fold your knuckles the other way, and point your index fingers up.

10. Stand feet 2ft apart, arms at 90 degrees to your body, and rotate your shoulders. Then keep your palms facing forwards, let your arms swing into your body, and right back as far as you can go. Repeat for ten counts.

11. Put your arms behind your back, palms facing backward, one hand over the other. Push your palms backwards so they're 6 inches away from your back, and bend forward from the waist, try and raise your hands over your head (just try and imagine!) as you do so, keeping them straight.

12. Get in the 'press-up' position on the floor, but with the insides of your wrists facing forwards. Push up so that you can feel your stomach stretching, as if your groin was stapled to the floor. Then bend your knees and crouch backwards, wrists in normal position. Hold for ten seconds both times.

I'm sure everyone has things they'd like to add, but that's what I do to work every area, and it works for me and most people I know. I will be adding to it as well.