There is a lot to gaining ROM, especially in the low back, hamstrings, and hips. You can do a lot of stretching, but if you are not moving through a good ROM regularly, there will be little progress. If a person spends most of their time in shortened positions for any muscle group, that muscle length and flexibility will be reduced. I have worked with clients on ROM for over 35 years. I use a demonstration to make my point on ROM being determined by activity as much as stretching. I have clients reach as far as they comfortably can in a hamstring stretch. We note the distance reached. Then I have them do a series of movements for the entire body. After that they try the stretch again. While there are a small number of people that will still do poorly, the vast majority show improvement after only 5 minutes of good ROM exercises. I explain that stretching is also very important, especially at the end of a workout or doing physical work. But moving with the intent of improving ROM throughout the day is just as important. If you sit at a desk all day, then exercise once or twice a week and stretch, you won’t make much change in your ROM. But if you take breaks to do some ROM exercises for 2 minutes three or four times a day, you can see and feel a difference.
I teach CECs on this subject and more. Check out my website sometime, www.hawaiifitnessacademy.com . Feel free to contact me with questions.