Although there is some controversy over which flexibility exercises are best and how often one should stretch, most fitness professionals agree that the following principles and guidelines of flexibility training are the safest and most effective.

1. Use Static Stretching

This is the primary principle of stretching. Static stretching involves a slow, gradual, and controlled elongation of a muscle through its full range of motion, held for 15 to 30 seconds in the furthest comfortable position (without pain). In my opinion, all stretches for each muscle group should be done by using this static form of stretching.

2. Frequency of Stretching

How often you should stretch is still not fully understood. Most professionals would agree however, that daily stretching is best, during and after exercise sessions. Frequent stretching will help you avoid muscular imbalances, knots, tightness, and muscle soreness created by daily activities and exercise.

Your warm-up should last about 5-10 minutes and should be similar to the activity that you are about to do, but at a much lower intensity. Once you have warmed up at a low intensity for about 5-10 minutes and have gotten your muscles warm, you can now stretch.

4. Stretch Before and After Exercise

Stretch both before and after exercise, each for different reasons. Stretching before an activity (and after the warm-up) improves dynamic flexibility and reduces your chance of injury. Stretching after exercise ensures muscle relaxation, facilitating normal resting length, circulation to joint and tissue structures, and removal of unwanted waste products, thus reducing muscle soreness and stiffness.

Body temperature is highest right after cardiovascular exercise and/or strength training. In order to achieve maximum results in range of motion and to receive other benefits, I highly recommend that you do static stretching at this point in your workout, just after your cardiovascular program and during or after your strength-training program.

If you've had any experience in strength training, you know that during each exercise for each muscle group you train, you'll perform a certain number of sets, usually between one and four. Between each set, you need to rest and let your muscle recover before going on to the next set. Well, what better use of your resting time than to stretch that specific muscle that you're currently training? (For more information on the principles and guidelines of strength training, see my five-part series on strength training basics.)

For example, if you are on a strength-training program where you do one exercise of three sets of 10 reps for each major muscle group in the body, you will want to work each muscle group one at a time starting with larger muscle groups and proceeding to smaller groups. Do your first set with relatively light weight to warm-up, then rest for a minute or so and then increase the weight and go onto the next set of reps.

After your second set, your muscles should be warm and ready to be stretched. While resting before your third set, stretch the muscle that you have just trained, remembering the important principles of a static stretch, then proceed to your third and final set. Stretch the muscle one more time, even a little further. Go on to the next exercise for the next muscle group and after it is warm, do your stretch for that muscle, and so on. When you have gone through each of your strength-training exercises, you will have stretched each muscle without taking-up any more time.

At this point, because your muscles are very warm, you should stretch each of the major muscle groups involved in the exercise, using the static stretching techniques explained above. For example, if you walked on the treadmill, you should stretch your quadriceps, hamstrings, calves, and lower back. Proper technique for each stretch is absolutely critical for achieving maximum effectiveness in any one specific muscle group. Since blood has circulated throughout your body and warmed up all your muscles, now is also a good time to go through a full body stretching routine.

Get Started!

You now have the knowledge you need to achieve the results you desire and the benefits your body deserves. Your greatest challenge now is to make time for yourself and make flexibility training a priority. I hope you enjoy all the wonderful benefits of an effective flexibility training program.

When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck!