DnvrFox

I stretch daily (or more). You need several stretches to increase your lower body flexibility.

I always stretch after warming my muscles up a bit. I generally do it while swimming or walking a bit. Also, at the end of each spinning class. It is not recommended to stretch cold muscles.

I generally do each stretch 30 seconds.

Lower body

1. Calf stretch - one leg behind you, foot on floor, depress heel and feel the stretch in your calf. Do other leg.

2. Hip flexor. Right foot crossed over left leg, while you lower your body forming a right angle. Bring foot up to pelvis as close as possible while lowering your body. Lean your upper body forward. Feel the stretch in your hips and piriformis. Do other side

3. Quad stretch. Standing on one leg, reach behind you and bring other leg, bending at knee, as close to you butt as possible. Do other side

4. Hamstring stretch - One foot on ground, other leg out in front of you resting on a chair seat or similar. Keep knee slightly flexed. Move same hand out towards foot, bringing toes back. Do other foot/leg.

5. Spread legs far apart as possible doing the "splits."

Never hurt yourself. Stretch gently. Don't push too hard or your stretching will have an automatic opposite effect.

I am 69yo.

I also do a lot of resistance exercises for strengthening my entire body.