When designing a suitable and safe flexibility training program, you should set reasonable and appropriate goals depending on whether you wish to maintain or improve your flexibility.

The following steps will help you design a safe and effective stretching program.

Explanation:

1. You will have to follow the ACSM's guidelines used for flexibility training.

2. evaluate your flexibility rate with the "sit-and-reach" test.

3. you have to also apply the basic principles of FITT in designing your own program.

4. have a "range-of-motion" tests performance.

5. make use of SMART guidelines when setting explicit flexibility goals.

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