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Stretch slowly and gradually using a constant force.
Go as far as you can without pain or extreme discomfort.
Hold the stretch for 30 seconds. Repeat the same stretch three times with a 10-second
rest between each one.
Stretch the muscles you are going to use within 15 minutes of the planned activity.
Warm-up exercises or heat applied to the muscles before stretching isn't needed and doesn't gain greater flexibility
Is there a proper way to stretch muscles? If I'm going to do it, I might as well do it right.
Many researchers are studying this question. Physical therapists, athletic trainers, and athletes are very interested in the answer. From studies published so far, the following guidelines are suggested:
Stretching has been proven successful in increasing muscle length and limiting muscle injuries. This is one area of your exercise routine you don't want to skip or skimp on.
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