If being done post exercise to increase flexibility, stretch while the muscles are still warm.
• Slowly take your muscles to the end of their range. You will feel slight resistance in the muscle, but you should never feel pain during a stretch.
• Hold the stretch in a static position. Do not bounce.
• Maintain each stretch for 20-30 seconds. Repeat each stretch 2-3 times.
Static stretching after exercise has not been shown to prevent the post-exercise soreness that one feels 1-2 days after exercise. Warming up may have a small effect on how sore you feel days later, but the best way to reduce this soreness is not do too much too quickly!