The 12 best everyday stretches to keep you flexible and fit

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When it comes to stretching, there's a wide world filled with all kinds of different moves: Yoga, Pilates, dance classes — and each one seems to have its own system.

But what are the best everyday stretches for anyone looking to avoid sore muscles, get more flexible, and protect themselves from injuries?

We turned to Marilyn Moffatt, a professor of physical therapy at New York University and author of "Age Defying Fitness," to go over some of the best basic stretches for everyone.

Note: If you have existing muscle problems or if any of these stretches is uncomfortable, don't do it. Instead, consult a physical therapist.

To start off, it's important to be conscious of what you're doing with your neck. Having good posture will help you do these stretches correctly, so bring your chin back and down and make sure your neck isn't jutting out. And for the first set of stretches, take a seat.

First up is neck rotations. Slowly move your head to the right. Moffat recommends holding any pose for 30 to 60 seconds. Repeat on the left.

The next one gets a little more complicated. Looking straight ahead, tilt your neck to the right and drape your arm so that it rests near your left ear. Your left hand will extend down toward the floor, either grabbing onto the chair or just pulling down. Repeat on the other side.