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Stretching gives an indication of the muscle condition and potential for damage in areas that are tight.

Stretching should always be pain free. Stretch at the point of 'light irritation'. (Mattes 1995)

Remember that the body has mechanisms in place to prevent damage such as tearing caused by muscles stretching too far too quickly. If stretching is not done correctly these mechanisms will prevent any benefits from being achieved by fighting against the stretch.

During any exercise muscles are continually contracted and shortened. Stretching after exercise helps to return them to their optimum length.

Holding a stretch for around 2 seconds prevents the muscle's protective mechanism fighting against the stretch.

Contracting the muscle opposite to the target muscle induces relaxation in the target muscle making the stretch easier, e.g. if you are stretching the hamstring contract the quadriceps.

Repeat the stretch 5 to 10 times.