Optimal functioning in daily living requires an adequate range of motion in all joints. As people get older and less active, they also become stiff and inflexible. This is especially important in the back and posterior thigh regions to prevent chronic back pain. Inflexibility also leads to greater risk of injury.

The American College of Sport Medicine recommends the following guidelines for strength training:

Key components of a good stretching program

·    Choose a variety of exercises that stretch the major joints/muscle groups including the upper and lower back, arms and shoulders, legs and hips.

·    Do stretching exercises a minimum of 2-3 days each week.

·    Slowly stretch a muscle to a point of mild discomfort (avoid pain).

·    Hold each stretch for at least 10 to 30 seconds.

·    Do each stretch 3-4 times.

·    Do not bounce or strain when stretching

·    Relax the muscles while stretching, and breath slowly and normally. Don’t hold your breath.

References
American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, "Musculoskeletal Flexibility",  6th Edition, Lippincott Williams, & Wilkins, 2000