How do you achieve and maintain your muscles at their ideal length so that you can move easily and freely? For flexibility, stretching is important to reach this goal.

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-Hold each stretch for 10 to 30 seconds and repeat up to four repetitions.
-Perform at least one stretch for each major muscle group.
-Stretch at least two to three times a week, preferably every day.
-Stretch to the point of discomfort but not beyond.
-Don?t hold your breath while stretching.

An important concept to understand when it comes to stretching is the stretch flex mechanism. This mechanism defends against overstretching and tearing and signals the muscle to shorten and tighten when stimulated. An example of the stretch reflex: When your doctor taps your knee with a little hammer and your leg kicks up. To avoid stimulating the stretch flex, never stretch to an extreme length or stretch quickly as in a bouncing movement.

To date, most stretching studies have looked at traditional stretching. Other varieties of stretching show some promise in the areas of preventing injuries and easing muscle soreness. But no major studies that we know of have compared the various stretching methods head to head. In fact, more and more studies show that there isn?t necessarily one best way for all people because we each have different body types, experience, and goals. Experiment with a variety of stretching methods, and find out which stretches feel most comfortable to you. You may even want to combine a number of stretching methods. You may find for example, that you enjoy doing Active isolated stretches for your hamstrings (rear thigh muscles) but traditional stretching for your shoulders.