Improved flexibility, stamina (muscular endurance), and muscular strength.

Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness occurs.

Improved flexibility with the use of static or PNF stretches. Medium stretches are recommended.                                  

Good muscular and joint mobility.

More efficient muscular movements and fluidity of motion.

Greater ability to exert maximum force through a wider range of motion.

Prevention of some lower back problems.

Approved appearance and self-image.

Improved body alignment and posture.

Better warm-up and cool-down in an exercise session.