Prior to stretching it is recommended that the older individual engage in a warm up activity prior to stretching (active, passive, hold-relax). The client can warm up by walking, stationary bike, slow jog. An older person should not engage in ballistic (fast,dynamic) stretching as this can tear muscles. Each stretch should be held for 30-60 seconds in a pain free ROM. Stretching after training will help prevent adaptive shortening and allow for the relaxation of the muscle being stretched. The client can progress the stretch however never to the point where they experience pain. Flexibility allows for safe training and function of daily activities in a safe manner for the older client.