Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade. Here's what I did: * Dynamic stretches before exercise * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch. * PNF stretching--> use a bath robe belt or against the wall * hot yoga * deadlifts Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.