Stretch at least three times a week to maintain flexibility.
Don’t hold your breath during a stretch.
Do not stretch until it hurts. If there’s any pain, stop.
A session should last 10 to 20 minutes, with each static stretch held at least 10 seconds (working up to 20 to 30 seconds) and usually repeated about four times. Some trainers believe that stretches should be held for one to two minutes, but this is controversial.
Stretch before exercising or playing a sport to improve performance and perhaps prevent injury. read more »