Stretching will help you improve on these following things:
· improve circulation
· improve range of motion
· improve posture
· decrease joint stiffness
· decrease muscle tension
· improve your ability to relax
Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 15 seconds and repeat with the other leg extended.
Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury. Because it's been around so long, it has a pretty large database of results across all age groups and genders. For this reason, people continue to use it to compare a person's flexibility to the average result for their gender and age group.
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