Stretching Tips

Warm up before stretching.
Stretches should be slow and static and to a position of mild discomfort NOT Pain.
Stretch at least a minimum of 2-3 days per week.
Perform each stretch slowly and relax in between each stretch.
- Perform each stretch three to four times and hold for 15 to 30 seconds.
- Or hold your stretches for at least 20 seconds, and preferably 30 to 60 seconds.
- DO NOT hold your stretches longer than 60 seconds since it can increase the risk of injury.
Stretching should help to develop and maintain a range of motion.
Make sure you are breathing while stretching. DO NOT hold your Breath.
Perform stretches for all major muscle groups.
- Find a body position that is comfortable for you. If the exercise is uncomfortable, select an alternative variation that stretches the same muscle groups, or modify the stretch.
Avoiding stretching without prior consent of a physician if:
- you have a recent fracture or sprain.
- you have suspected or diagnosed osteoporosis.
- you have inflammations around a joint.
- you experience sharp, stabbing pain during stretching.

Guidelines references: