Stretching or flexibility training enables the joints to achieve their full range of motion. It will improve the performance and the balance of an athlete or any person who is involved in a particular fitness program. It will relax the body and make it more agile. And it will lower the probability of incurring injuries. Since stretching is vital, you must be aware of the right time and right manner to conduct it.

First, you must be aware of what static stretching is. Static stretching refers to the leisurely, progressive, and controlled stretching of the muscle. The stretched position should be held for about fifteen to thirty seconds. This position should remain comfortable and without pain. If there is pain, then the muscle was overstretched. When a person learns to elongate his muscles at maximum without overstretching, and when he learns to hold his position for the suggested length of time, then he will derive the best benefits of stretching. His chosen exercise program will become easier, more exciting, and more fun for him

Stretching should be done daily so that the body maintains it suppleness. Daily stretching also relieves stress and prevents muscle soreness. But before any stretching is done, the muscles must be warmed up, usually by a five-minute walking. The warm-up will allow blood to circulate and increase muscle temperature. In this state, the warm muscles will benefit best from stretching.

Static stretching is vital before and after a person does any exercise, particularly a cardiovascular exercise program. The before-exercise stretching will loosen the muscles and will make the body more ready for the exercise program. For example, if the person plans to use the treadmill, he should stretch his quadriceps, hamstrings, calves, and lower back. Stretching will reduce the risk of injury to any of these parts of the body.

Then, stretching should also be done after any exercise. Body temperature has been found to be highest after a cardiovascular exercise program. Stretching will make sure that the muscles will relax and that there will be lesser stiffness and soreness. After exercise stretching will also facilitate circulation of the joint and tissue structures.

A person should also stretch in between sets of strength training, such as weightlifting. In strength training, a person does three or four sets. After each set, the person will have to spend a couple of minutes doing nothing so that his muscles will have time to recover. Then, the person performs the next set. And then he rests again. During the rest periods, the person can maximize his time by doing some stretching. He will be combining strength training and stretching.