Stretching is one of the simplest fitness activities. Last week we reviewed its benefits. Here are some tips for stretching:

• Stretch at least three times a week to maintain flexibility.
• A session should last 10 - 20 minutes, with each static stretch held at least 10 seconds, working up to 20 - 30 seconds, and repeated about four times.
• Warm up before you stretch; this brings blood to the muscles and makes injuries from stretching less likely.
• Stretch before exercising or playing a sport to improve performance and perhaps prevent injury.
• Don't stretch until it hurts. Stop if there's any pain.
• Don't bounce - stretching should be gradual and relaxed.
• Don't hold your breath during a stretch.
• Stretch after exercising to prevent muscles from tightening up.

Related information Lifestyle changes - Exercise

Source:  UC Berkeley Wellness Letter. Foundations of Wellness - Fitness.