Table 1.

Exercise progression.

Progression step	Directions	Set	Tension
Slightly tightness	Static stretching Stretch 20-30 sec: Rest 10 sec	10	≤5
Moderate tightness	Static stretching Stretch 20-30 sec: Rest 10 sec	10	6-7
Most tightness	Static stretching Stretch 20-30 sec: Rest 10 sec	10	≥8