Stretching exercises aim at improving flexibility of the entire body. Flexibility is a capability of realizing maximum range of motion. The goal should be optimal (not maximal) range of movement. Range of movement depends on the built of the joints, respective bones, as well as on flexibility of ligaments, tendons and muscles.

By stretching during the warm-up phase, we prepare muscles and joints for the upcoming effort. By stretching at the end of the training, we relax muscles and joints and enhance post-training recovery. Large numbers of top athletes dedicate full training sessions to stretching. As we age, flexibility diminishes. To maintain flexibility, it is important to constantly maintain it.

Most recognized stretching methods are the following:

• Static stretching: movement is held in its final position for a period of time (usually 20-30s).
• Ballistic (dynamic) stretching: it uses mild bouncing movements to push the body beyond its normal range of motion.
• Proprioceptive Neuromuscular Facilitation (PNF): more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. Shortly before the final stretching position is reached muscles are contracted, which leads to counteraction: muscle relaxation. This ultimately results in improved range of movement.

• Simple, flexible and harmonious movements
• Improved posture
• Psychophysical relaxation
• Injury prevention

• Be mentally relaxed while performing stretching – relaxing music should enhance psychological relaxation.
• Breathe naturally – don’t hold your breath.
• Don’t overstretch – don’t increase range of motion at the expense of joint and ligament health.
• Start your day with a short stretching session – even while still in bed.