When done properly, stretching can do more than just increase flexibility. Other benefits include:

• enhanced physical fitness;
• enhanced ability to learn and perform skilled movements;
• increased mental physical relaxation;
• reduced risk of injury to joints, muscles, and tendons;
• reduced muscular soreness and tension.

Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are improper warm-up and overstretching.

A good stretch should start with isolating the muscle you want to stretch. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. Isolating the muscle gives you greater control over the stretch and allows you to more easily change its intensity.

The stretch should be held at least 30 to 45 seconds without bouncing. In an ideal stretch, you should feel a small tension and hold. Each stretch should be repeated in sets of 2-5 repetitions with a 15-30 second rest in between.

Proper breathing control is also important for a successful stretch. You should take slow, relaxed breaths, trying to exhale as the muscle is stretching. The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the mouth. With proper breathing, it allows your body to relax and it will increase blood flow throughout the body.