You can stretch anytime, anywhere — in your home, at work or when you’re traveling. But if you have a chronic condition or an injury, you may need to alter your approach. For example, if you have a strained muscle, stretching it as you usually do may cause further harm. Talk with your doctor or a physical therapist about the best way for you to stretch.

As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you may want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you may want to stretch every day or even twice a day.

Think about ways you can fit stretching into your daily schedule. For example:

• Stretch before getting out of bed. Try a few gentle head-to-toe stretches by reaching your arms above your head and pointing your toes.
• Do some stretches after your morning shower or bath. That way, you can shorten your warm-up routine because the warm water will raise muscle temperature and prepare your muscles for stretching.
• Sign up for a yoga or tai chi class. You’re more likely to stick with a program if you’re registered for a class.

(Advice paraphrased from the Mayo Clinic web site)