Ultimate Guide to Types of Stretches for Flexibility and Wellness

Think about the last time you tried a new physical activity. We've all been there, whether it was jumping into a group fitness class, picking up a new sport, or just getting back into the gym after a long break. You get caught up in the excitement and forget to prepare your body for the challenge ahead. It isn’t until a day or two later that you start to feel the aches and pains, reminding you that you should have stretched before diving into the workout.  Stretches are essential in preparing your body for exercise, helping to increase flexibility, improve performance, and reduce your risk of injury. There are different types of stretches, and knowing the various types and their benefits can help you to confidently incorporate the right stretches into your routine for lasting flexibility, injury prevention, and overall wellness. Stay tuned to learn how to get flexible fast.

Pliability’s Mobility App is a valuable tool for helping you achieve your flexibility goals. With Pliability, you can access a library of targeted stretches and routines that help you improve your flexibility and recover from workouts.

What is Flexibility and Its Importance

Flexibility refers to the range of motion in a joint or group. It is significant in maintaining overall health, preventing injury, and improving physical performance. Flexibility benefits everyday life by promoting better posture, reducing muscle tension, and enhancing functioning. The different forms of flexibility include:
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• Dynamic
• Static-active
• Static-passive flexibility
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Flexibility supports mobility, balance, and performing various physical activities. 

What Limits Flexibility? 

Several factors can affect flexibility. According to Gummerson, flexibility (he uses the term mobility) is affected by the following factors:

Internal influences

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• The type of joint (some joints simply aren't meant to be flexible)
• The internal resistance within a joint
• Bony structures that limit movement
• The elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic)
• The elasticity of tendons and ligaments (ligaments do not stretch much, and tendons should not stretch at all)
• The elasticity of skin (skin has some degree of elasticity, but not much)
• The ability of a muscle to relax and contract to achieve the greatest range of movement
• The temperature of the joint and associated tissues (joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal)

External influences

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• The temperature of the place where one is training (a warmer temperature is more conducive to increased flexibility)
• The time of day (most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-4pm)
• The stage in the recovery process of a joint (or muscle) after injury (injured joints and muscles will usually offer a lesser degree of flexibility than healthy ones)
• Age (pre-adolescents are generally more flexible than adults)
• Gender (females are generally more flexible than males)
• One's ability to perform a particular exercise (practice makes perfect)
• One's commitment to achieving flexibility
• The restrictions of any clothing or equipment
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Some sources also suggest that water is an important dietary element for flexibility. Increased water intake contributes to increased mobility and total body relaxation.

How Bone Structure, Muscle Mass, and Age Play a Role

Rather than discussing each of these factors in significant detail, as Gummerson does, Focus on some of the more common factors that limit one's flexibility. According to SynerStretch, the most common factors are bone structure, muscle mass, excess fatty tissue, and connective tissue (and physical injury or disability).

Depending on the type of joint involved and its present condition (is it healthy?), the bone structure of a particular joint places very noticeable limits on flexibility. This is a common way age can limit flexibility since older joints tend not to be as healthy as younger ones.

How Muscle Mass and Fatty Tissue Can Limit Flexibility and the Role of Stretching Exercises

Muscle mass can be a factor when the muscle is so heavily developed that it interferes with the ability to take the adjacent joints through their complete range of motion (for example, large hamstrings limit the ability to bend the knees fully). Excess fatty tissue imposes a similar restriction.

Most "flexibility" work should involve performing exercises designed to reduce the internal resistance offered by soft connective tissues (see section Connective Tissue). Most stretching exercises attempt to accomplish this goal and can be performed by almost anyone, regardless of age or gender.

Related Reading

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• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Mobility Exercise Routine
• Daily Stretching Routine for Men

4 Major Types of Stretching for Flexibility

1. Static Stretching: The Slow and Steady Approach to Flexibility

Static stretching (SS) involves slow-paced, controlled movements that lengthen the muscles to improve flexibility. Most people think of This type of stretching when they hear "stretching." Static stretches are typically done by holding a joint comfortably and elongating the muscles and connective tissues around that joint without causing pain. Static stretches should be performed with low force for a prolonged duration (usually 30 seconds). 

There are two types of static stretching: 
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• Active Static Stretching: Involves performing static stretches without assistance. 
• Passive Static Stretching involves performing the stretches passively with assistance from an external force, such as a partner, an accessory, or gravity.

Effects of Static Stretching

Static stretching improves flexibility and provides several other benefits, including: 
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• Improves the range of motion in the joint
• Reduces stiffness and pain in muscles 
• Reduces the risk of muscle strains and other injuries
• Improves postural awareness and body posture
• Increases circulation, which in return decreases the recovery period after exercise 

Frequency and Duration of Static Stretching

The duration of the hold of the stretch is irrelevant to notice improvement but rather how many times the stretch is repeated in a week. Each muscle should be stretched only once and held for five minutes, broken into five one-minute or ten exercises of thirty seconds. The more we stretch in a week, the better the outcomes. According to certain studies, stretching for more than three weeks decreased stiffness and increased the range of motion (two to eight-minute stretches served to increase the range of motion while ten-minute stretches served to re-obtain a normal range of motion).
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• For Individuals: Whose main objective is general fitness, it’s recommended that static stretching should be done at least twice a week and stretches held for a minimum of 15 seconds, followed by dynamic stretching. 
• For Older Adults: Static stretching should be longer to notice improvements. For example, a sixty-second hold stretch served in an increase of 2 degrees per week in a range of motion, while a thirty-second hold stretch served in an increase of 1 degree. 
• For Children: Incorporating static stretching in physical education class significantly improved the flexibility of the hamstring muscles. Four sessions per week increased the range of motion by 17 degrees, while two sessions per week improved it by 9 degrees. 
• As a Warm-up: Static stretches held for less than 60 seconds can have minimal negative effects on strength and performance. Durations < 60s can be considered for warm-ups.

2. Dynamic Stretching: The Movement-Based Flexibility Routine

Dynamic stretching (DS) is a controlled movement, unlike ballistic stretches, which involve bouncing movements that increase the risk of injury. It consists of performing a movement, progressively increasing the range of motion through successive repetitive motions until the end of the range is achieved. It can be done standing or while moving. 

For individuals who perform specific sports, such as swimming, dynamic stretching exercises involve mimicking the movement of the activity, such as circling arms before getting in the water. These exercises are often done after static stretching.

Effects of Dynamic Stretching

Dynamic stretching restores physical functioning and flexibility. It also improves neuromuscular control through repetitive movement which enhances the nervous message conduction speed, motor control, and muscle compliance. Dynamic stretching elevates core body temperature, accelerates energy production, and improves performance measures such as speed and strength. 

Based on a randomized controlled trial conducted on 60 participants on the efficiency of dynamic stretching on hamstring extensibility and stretch tolerance compared to static stretching, dynamic stretching was more effective at increasing hamstring extensibility and stretch tolerance one hour post-intervention than static stretching.

3. Pre-Contraction Stretching: Proprioceptive Neuromuscular Facilitation Stretching (PNFS)

Pre-contraction stretching involves both muscle contraction and stretching. It was originally developed to relax muscles and increase muscle tone. The most common type is PNF, proprioceptive neuromuscular facilitation, which can be performed differently. 
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• One is the contract-relax method, during which a partner holds the muscle in a stretching position. The person contracts the muscle for at least 4 seconds, followed by a short relaxation period of two to three seconds. 
• The stretch should progressively be pushed further than the initial stretch and held for a more extended period (held for a minimum of 10 seconds and relaxed for 20 seconds). 
• Another would be the hold-relax method, which involves a partner putting the muscle in a stretched position first. Then, the partner contracts the muscle while asking the person to prevent this contraction, and afterward, the partner applies a passive stretch of the muscle. 
• A different method would be the contract-relax agonist contract, during which the muscle is also elongated by the partner for a minimum of 4 seconds and the person is asked to contract the agonist of the muscle and then activate the antagonist of the muscle followed by a relaxation period of 20 seconds.
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Other types of Pre-Contraction Stretching:
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• Post-Isometric Relaxation (PIR) 
• Post-Facilitation Stretch (PFS)
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There are different PNF stretching techniques, all of which focus on stretching a muscle to its limit. They can be used on almost all muscles in the body and can be done alone or with assistance. The muscle stretching to its limit triggers the inverse stretch reflex, a reflex that returns the muscle to its initial position to prevent injury. 

Based on a study conducted on 45 healthy university students on the efficacy of static stretching and proprioceptive neuromuscular facilitation stretch on hamstring length after a single session, results showed that the PNF group demonstrated significantly more significant gains in knee extension compared to the static stretching group with the static stretching group noting an increase by 7.53° and the PNF group noting a rise by 11.80° in knee extension. 

4. Somatic Stretching

Even if you’ve never heard of somatic stretching, you’ve likely come across it in commonly associated forms of exercise, such as yoga, pilates, qigong, the Feldenkrais Method, and tai chi.

Somatic stretching differs from other stretching methods in that it doesn’t have a set protocol; you don’t have to target specific muscle groups or hold a stretch for a pre-established length. Soliman says you release muscular tension by performing gentle movements and staying aware of your body and any sensations that come.

For example, you can arch your back and stretch. As you do, notice where you feel tension and adjust your movements. You can raise your arms overhead, twist your torso from side to side, or round forward. Because somatic stretching doesn’t require muscle contractions, it may qualify as passive or active stretching.

‍Try It: This total-body stretch practice, per Johns Hopkins Medicine’s YouTube channel, uses a mix of held stretches and slow, fluid movements to bring mobility and flexibility to the body.

‍Benefits: Studies in somatic stretching need to be improved. This stretching method may improve your mind-body connection, “which can allow people to be more in tune with their body and move in ways their body craves,” Helfrich says. By using slow, controlled movements combined with deep breathing, you may experience reduced muscle tension and pain, improved blood flow to the muscles, and a more relaxed state of mind.

Related Reading

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• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Thigh Stretches
• Chest Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Lower Body Stretches
• Best Stretches for Athletes
• Stretches for Arms

How to Stretch Effectively for Flexibility

Stretching boosts flexibility. It also can improve fitness, enhance coordination and performance, reduce soreness and injury risk, promote relaxation, and increase body awareness. But only if you do it correctly.  If done improperly, stretching can do more harm than good. This article will explore how to stretch properly to improve flexibility. 

Warming Up Before You Stretch

Warming up before you stretch is vital. Stretching is not warming up. Warming up is a general term for a gradual increase in activity and muscle temperature and should occur before any physical activity, including stretching. A good warm-up will raise your core temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into three phases: 
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• General warm-up 
• Stretching
• Sport-specific activity
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You must perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something that the general warm-up accomplishes).

Warming up can do more than just loosen stiff muscles. When done properly, it can improve performance. On the other hand, an improper or no warm-up can greatly increase your risk of injury from engaging in athletic activities.

General Warm-Up

A general warm-up is divided into two parts: 
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• Joint rotations 
• Aerobic activity
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These two activities should be performed in the order specified above. 

Joint Rotations

The general warm-up should begin with joint rotations, starting either from your toes and working your way up or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. 

Such lubrication permits your joints to function more efficiently when called upon to participate in your athletic activity. You should perform slow circular movements, clockwise and counter-clockwise, until the joint moves smoothly. You should rotate the following (in the order given or in the reverse order): 
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• Fingers and knuckles 
• Wrists 
• Elbows 
• Shoulders 
• Neck 
• Trunk/waist 
• Hips 
• Legs 
• Knees 
• Ankles 
• Toes 

Aerobic Activity

After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). This aims to raise your core body temperature and get your blood flowing. Increased muscle blood flow improves muscle performance and flexibility and reduces the likelihood of injury.

Stretching Phase of the Warm-Up

The stretching phase of your warm-up should consist of two parts: 
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1. Static stretching 

2. Dynamic stretching 
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It is important to perform static stretches before any dynamic stretches in your warm-up. Dynamic stretching can often result in overstretching, which damages the muscles. Performing static stretches first will help reduce this risk of injury.

Static Warm-Up Stretching

Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in slow, relaxed, static stretching. You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order: 
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• Back 
• Sides (external obliques) 
• Neck 
• Forearms and wrists 
• Triceps 
• Chest 
• Buttocks 
• Groin (adductors) 
• Thighs (quadriceps and abductors) 
• Calves 
• Shins 
• Hamstrings 
• Instep
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Some good static stretches for these various muscles may be found in most books about stretching. Unfortunately, not everyone has the time to stretch all these muscles before a workout. If you are one such person, you should at least stretch all the muscles heavily used during your workout.

Dynamic Warm-Up Stretching

Once you have performed your static stretches, you should engage in some light dynamic stretching leg raises and arm-swings in all directions. According to Kurz, you should do "as many sets as it takes to reach your maximum range of motion in any given direction," but do not work your muscles to the point of fatigue. 

Remember: this is just a warm-up; the real workout will come later.

Some people are surprised to find that dynamic stretching has a place in the warm-up. You are "warming up" for a workout that is (usually) going to involve a lot of dynamic activity. You should perform some dynamic exercises to increase your dynamic flexibility.

Sport-Specific Activity

The last part of your warm-up should be devoted to performing movements that are a "watered-down" version of the movements you will perform during your athletic activity. HFLTA says the last warm-up phase should consist of the same movements used during the athletic event but at a reduced intensity. Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time and may reduce the risk of injury.

Cooling Down After You Stretch

Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to reduce muscle fatigue and soreness is to perform a light warm-down. This warm-down is similar to the second half of your warm-up. The warm-down consists of the following phases: 
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• Sport-specific activity 
• Dynamic stretching 
• Static stretching
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Start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up). You may only have 10-20 minutes to spare at the end of your workout. In this case, You should attempt to perform at least 5 minutes of sport-specific activity. The sport-specific activity should immediately be followed by stretching: 
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• Perform light dynamic stretches until your heart rate slows to its normal rate, and then perform some static stretches. 
• Sport-specific activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better. 

Massage and Flexibility Training

Many people need to be aware of the beneficial role massage can play in both strength and flexibility training. Massaging a muscle, or group of muscles, immediately before performing stretching or strength exercises for those muscles has some of the following benefits: 
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• Increased blood flow: Massaging the muscles helps warm those muscles, increasing their blood flow and improving their circulation. 
• Relaxation of the massaged muscles: The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps. 
• Removal of metabolic waste: The massaging action and the improved circulation and blood flow help remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.
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Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.

Elements of a Good Stretch

According to SynerStretch, there are three factors to consider when determining the effectiveness of a particular stretching exercise: 
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• Isolation 
• Leverage 
• Risk

Isolation

A particular stretch should work only the muscles you try to stretch. Isolating the muscles worked by a given stretch means that you do not have to worry about overcoming the resistance offered by more than one group of muscles. The fewer muscles you try to stretch at once, the better. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. 

By isolating the muscle you’re stretching, you experience resistance from fewer muscle groups, which gives me greater control over the stretch and allows me to change its intensity more easily. As it turns out, the splits are not one of the best stretching exercises. Not only do they stretch several different muscle groups all at once, but they also stretch them in both legs at once.

Leverage

Having leverage during a stretch means having sufficient control over how intense the stretch becomes and how fast it is. If you have good leverage, you are better able to achieve the desired intensity of the stretch, but you do not need to apply as much force to your outstretched limb to increase the intensity of the stretch effectively. This gives you greater control.

According to SynerStretch, the best stretches provide the greatest mechanical advantage over the stretched muscle. By using good leverage, it becomes easier to overcome the resistance of inflexible muscles (the same is true of isolation). Many stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.

Risk

Although a stretch may be very effective in providing the athlete with ample leverage and isolation, the potential risk of injury from performing the stretch must be considered. 

SynerStretch says it best: 

‍An exercise offering great leverage and isolation may still be a poor choice. Some exercises can simply cause too much joint stress (which may result in injury). They may involve rotations that strain tendons or ligaments, or put pressure on the disks of the back, or contain some other twist or turn that may cause injury to seemingly unrelated parts of the body.

Some Risky Stretches

The following stretches (many commonly performed) are considered risky (M. Alter uses the term `X'-rated) because they have a very high risk of injury for the athlete that performs them. This does not mean that these stretches should never be performed. However, great care should be used when attempting any of these stretches. 

Unless you are an advanced athlete or are being coached by a qualified instructor (such as a certified Yoga instructor, physical therapist, or professional trainer), you can do without them (or find alternative stretching exercises to perform). When performed correctly with the aid of an instructor, however, some of these stretches can be quite beneficial. Each of these stretches is illustrated in detail in the section X-Rated Exercises of M. Alter:

The yoga plough

In this exercise, you lie down on your back and then try to sweep your legs repeatedly, trying to touch your knees to your ears. This position places excessive stress on the lower back and the discs of the spine, compressing the lungs and heart and making it very difficult to breathe. 

This particular exercise also stretches a frequently flexed region due to improper posture. This stretch is a prime example of a very easy exercise to do incorrectly. With proper instruction and attention to body position and alignment, this stretch can be performed successfully with minimal risk and improve spinal health and mobility. 

The traditional backbend

In this exercise, your back is maximally arched, the soles of your feet and the palms of your hands flat on the floor, and your neck tilted back. This position squeezes (compresses) the spinal discs and pinches nerve fibers in your back.

The traditional hurdler's stretch

This exercise has you sit on the ground with one leg straight in front of you and the other leg fully flexed (bent) behind you as you lean back and stretch the quadricep of the flexed leg. The two-legged version of this stretch is even worse for you and involves fully bending both legs behind you on either side. 

This stretch is harmful because it stretches the medial ligaments of the knee (remember, stretching ligaments and tendons is bad) and crushes the meniscus. It can also result in slipping the knee cap from being twisted and compressed.

Straight-legged toe touches

In this stretch, your legs are straight (either together or spread apart), and your back is bent while you attempt to touch your toes or the floor. If you cannot support much of your weight with your hands when performing this exercise, your knees will likely hyperextend. 

This position can also place great pressure on the lower lumbar vertebrae. Spreading your legs apart places more stress on the knees, sometimes resulting in permanent deformity.

Torso twists

Performing sudden, intense twists of the torso, especially with weights, while in an upright (erect) position can tear tissue (by exceeding the momentum-absorbing capacity of the stretched tissues) and strain the knee ligaments.

Inverted stretches

This is any stretch where you "hang upside down." Staying inverted for too long increases your blood pressure and may even rupture blood vessels (particularly in the eyes). Inverted positions are especially discouraged for anyone with spinal problems.

Duration, Counting, and Repetition

Many people have differing views about how long it takes to hold a passive stretch in its position. Various sources suggest they should be held for as little as 10 seconds to as long as a full minute (or even several minutes). No one seems to know for sure. According to HFLTA, some controversy exists over how long a stretch should be held. 

Duration of a Static Stretch

Many researchers recommend 30-60 seconds. Research suggests that 15 seconds may be sufficient for the hamstrings, but whether 15 seconds is adequate for any other muscle group is still being determined. A good common ground is about 20 seconds. Children and people whose bones are still growing do not need to hold a passive stretch this long (Kurz strongly discourages it). Holding the stretch for about 7-10 seconds should be sufficient for this younger group. 

Repetition and Rest in Static Stretching

Many people like to count (either out loud or to themselves) while they stretch. Counting during a stretch helps many people achieve this goal. Many sources also suggest that passive stretches should be performed in 2-5 repetitions with a 15-30-second rest between each stretch.

Breathing During Stretching

Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and mechanically removes lactic acid and other by-products of exercise. You should take slow, relaxed breaths when you stretch, trying to exhale as the muscle stretches. Some even recommend increasing the intensity of the stretch only while exhaling, holding the stretch in its current position at all other times (this doesn't apply to isometric stretching).

Mastering Proper Breathing Techniques for Health and Relaxation

The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath momentarily, then exhale slowly through the nose or mouth. Inhaling through the nose includes cleaning the air and ensuring proper temperature and humidity for oxygen transfer into the lungs. The breath should be natural, and the diaphragm and abdomen should remain soft. There should be no force of the breath. Some experts seem to prefer exhaling through the nose (as opposed to through the mouth), saying that exhaling through the mouth causes depression in the heart and that problems will ensue over the long term.

Controlling Breathing with the Glottis for Better Airflow and Relaxation

The breathing rate should be controlled using the glottis in the back of the throat. This produces a soft "hm-m-m-mn" sound inside the throat instead of a sniffing sound in the nasal sinuses. The exhalation should be controlled similarly, but if you are exhaling through the mouth, it should be with more of an "ah-h-h-h-h" sound, like a sigh of relief. 

Exercise Order

Many people must know that the order in which you perform your stretching exercises is important. When we perform a particular stretch, it stretches more than one group of muscles. The muscles that the stretch is primarily intended for and other supporting muscles that are also stretched but do not receive the "brunt" of the stretch. These supporting muscles usually function as synergists for the muscles being stretched. This is the basis behind a principle that SynerStretch calls the interdependency of muscle groups.

Before performing a stretch intended for a particular muscle but which stretches several muscles, you should first stretch each of that muscle's synergists. This allows you to better stretch the primary muscles without allowing the supporting muscles to limit how "good" a stretch can attain for a particular exercise.

As a general rule, you should usually do the following when putting together a stretching routine: 
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• Stretch your back (upper and lower) first 
• Stretch your sides after stretching your back 
• Stretch your buttocks before stretching your groin or your hamstrings 
• Stretch your calves before stretching your hamstrings 
• Stretch your shins before stretching your quadriceps (if you do shin stretches) 
• Stretch your arms before stretching your chest 

When to Stretch

The best time to stretch is when your muscles are warmed up. If they are not already warm before you wish to stretch, you need to warm them up, usually by performing some brief aerobic activity. Stretching is an important part of warming up before (see section Warming Up), and cooling down after a workout (see section Cooling Down). If the weather is very cold, or if you are feeling very stiff, you need to take extra care to warm up before you stretch to reduce the risk of injury.

Many of us have our internal body clock, or circadian rhythm as it is more formally called: Some are "early morning people" while others consider themselves "late-nighters". Knowing your circadian rhythm should help you decide when to stretch (or perform any other activity). Gummerson says that most people are more flexible in the afternoon than in the morning, peaking from 2:30 to 4 pm. According to HFLTA, evidence suggests that, during any given day, strength and flexibility are at their peak in the late afternoon or early evening. If this is correct, it would indicate that, with all else being equal, you may be better off performing your workout right after work rather than before work.

Early-Morning Stretching

According to Kurz, "if you need [or want] to perform movements requiring considerable flexibility with [little or] no warm-up, you ought to make early morning stretching a part of your routine." 

To do this properly, you need to first perform a general warm-up. You should then begin your early morning stretching by performing some static stretches, followed by some light dynamic stretches. Your early morning stretching regimen should be almost identical to a complete warm-up. The only difference is that you may wish to omit any sport-specific activity, although it may be beneficial to perform it if you have time.

Stretching With a Partner

When done properly, stretches performed with the assistance of a partner can be more effective than stretches performed without a partner. This is especially true of isometric stretches and PNF stretches. The problem with using a partner is that the partner does not feel what you feel and thus cannot respond as quickly to any discomfort that might prompt you to immediately reduce the stretch's intensity (or some other aspect). This can greatly increase your risk of injury while performing a particular exercise.

If you choose to stretch with a partner, make sure that you trust someone to pay close attention to you while you stretch and act appropriately when you signal that I am feeling pain or discomfort.

Stretching to Increase Flexibility

When stretching to increase overall flexibility, a stretching routine should accomplish, at the very least, two goals: 
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• To train your stretch receptors to become accustomed to greater muscle length 
• To reduce the resistance of connective tissues to muscle elongation
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If you attempt to increase active flexibility, you will also want to strengthen the muscles responsible for holding the stretched limbs in their extended positions. 

Before composing a particular stretching routine, you must decide which types of flexibility you wish to increase and which stretching methods are best for achieving them. The best way to increase dynamic flexibility is by performing dynamic stretches supplemented with static stretches. The best way to increase active flexibility is by performing active stretches supplemented with static stretches. The fastest and most effective way to increase passive flexibility is by performing PNF stretches. If you are very serious about increasing overall flexibility, religiously recommended adhering to the following guidelines: 
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• Perform early-morning stretching every day. 
• You should warm up properly before any athletic activities. 
• You should give yourself ample time to perform the complete warm-up. 
• Cool down properly after any athletic activities. 
• Always make sure your muscles are warmed up before you stretch! 
• Perform PNF stretching every other day and static stretching on the off days (if you are overzealous, you can try static stretching every day, in addition to PNF stretching every other day).
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You should expect to increase flexibility gradually. However, If you commit to doing the above, you should (according to SynerStretch) achieve maximal upper-body flexibility within one month and maximal lower-body flexibility within two months. If you are older or more inflexible than most people, it will take longer than this. 

Pain and Discomfort

If you experience pain or discomfort before, during, or after stretching or athletic activity, you need to try to identify the cause. Severe pain particularly in:
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• The joints
• Ligaments
• Tendons
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It usually indicates a serious injury, and you may need to discontinue stretching and exercising until you have sufficiently recovered. 

If you stretch properly, you should not be sore the day after you have stretched. If you are, it may indicate that you are overstretching and need to ease your muscles by reducing the intensity of some (or all) of the stretches you perform. 

The Risks of Overstretching: Importance of Warm-Up for Safe Flexibility Gains

Overstretching will increase the time you take to gain greater flexibility. This is because it takes time for the damaged muscles to repair themselves and to offer you the same flexibility as before they were injured.

One of the easiest ways to "overstretch" is to stretch "cold" (without any warm-up). A "maximal cold stretch" is not necessarily desirable. Just because a muscle can be moved to its limit without warming up doesn't mean it is ready for the strain a workout will place on it. 

Recognizing Safe Stretching Discomfort to Avoid 'Ouch!' Pain and Muscle Strain

You will feel discomfort during a stretch (even when you stretch properly). 

The difficulty is discerning when it is too much. In her book Stretch and Strengthen, Judy Alter describes what she calls "Ouch!" 

Pain

If you feel like saying "Ouch!" (or perhaps something more explicit), you should ease up immediately and discontinue the stretch. You should feel the tension in your muscle, and perhaps even light, gradual "pins and needles," but if it becomes sudden, sharp, or uncomfortable, you are overdoing it and probably tearing some muscle tissue (or worse). 

In some cases, you may follow all of these guidelines when you stretch, feeling that you are not in any "real" pain but still sore the next day. If this is the case, you will need to become accustomed to stretching with less discomfort (you might be one of those "stretching masochists" who take great pleasure in the pain that comes from stretching). 

Recognizing Warning Signs During Stretching to Prevent Muscle Damage

Quite frequently, the progression of sensations you feel as you reach the extreme ranges of a stretch are: 
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• Localized warmth of the stretched muscles
• Followed by a burning (or spasm-like) sensation
• Followed by sharp pain (or "ouch!" pain)
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The localized warming will usually occur at the stretched muscles' origin or point of insertion. 

When you begin to feel this, it is your first clue that you may need to "back off" and reduce the intensity of the stretch. If you ignore (or do not feel) the warming sensation and proceed to the point where you feel a definite burning sensation in the stretched muscles, you should ease up immediately and discontinue the stretch. You may not be sore yet, but you probably will be the following day. If your stretch gets to the point where you feel sharp pain, likely the stretch has already resulted in tissue damage, which may cause immediate pain and soreness that persists for several days.

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