Stretching programs for specific daily mobility and flexibility concerns

This is an excerpt from Stretching Anatomy-3rd Edition by Arnold G. Nelson & Jouko J. Kokkonen.

Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.

Basic Guidelines

1. Hold the stretch position for 30 to 40 seconds for each stretch.
2. Rest for 15 seconds between stretches.
3. Repeat each stretch four times.
4. Use an intensity level on the scale from 1 to 3 (light pain sensation).
5. Do all four stretches on one limb before doing the same stretches on the opposite limb.
6. For the best results, do all of the stretches listed in the tables.
7. You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.