My PT for the fall I had on the ice now involves a lot of stretching. It appears that I've injured the piriformis and hamstring muscles. They are sore and tight. the PT says I'm not flexible enough, and I can tell that by the stretching exercises they have me doing. I'm following their orders, but I'm wondering 2 things:

a) how long until I see some improvement in flexibility if I follow their advice and stretch twice a day?

b) what are some stretches that you do? I already do a couple of hamstring stretches, back stretches on the ball, and a figure 4 stretch for the piriformis.