This is recommended to bring flexibility to the body. If you have aches and pains the 20 routine on the streaming service is recommended. This is very effective to self help back pain.
I recommend Phil Wharton as he has written books and done some videos making this form of exercise readily available. I have also added a video that he has done to demonstrate the method for the legs.
PLEASE BE AWARE THAT IF YOU HAVE AN INJURY OR ARE IN PAIN START WITH ONLY 5 REPETITIONS OF ONE OR TWO STRETCHES AND BUILD UP SLOWLY.
The book is as follows:
The Whartons’ Stretch Book: Featuring the Breakthrough Method of Active-Isolated Stretching .
Search for this title and a number of options will come up. It is not always available on Amazon but you will find it listed on Ebay and second hand book selling sites.
There is also a streaming service and I recommend the 20 and 40 minute routines. It is hosted on Vimeo and costs 10 a month. I used a screen recorder and put the 20 minute routine on a usb so that I can watch it on my TV (try OBS screen recorder ). The streaming service is HERE.
This is a link to the main website where you will find a list of books, resources , articles and interviews.