NIH: What flexibility-enhacing exercises are suggested?

Avoid “locking” joints and keep limbs slightly bent while stretching. A mild pulling feeling while you are stretching is normal. Sharp or joint pain means you’re stretching too far. Warm up before stretching exercises. If you are doing endurance or strength exercises, stretch after, not before. If you’ve had hip or back surgery, talk with your doctor before doing lower-back exercises.

stretching exercises

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Sources

United States Department of Health and Human Services, The National Institute on Aging. NIH Senior Health Exercises