General Flexibility Training Guidelines
Stretching exercises should be performed daily for at least 10 to 15 minutes. Stretches should be held for a minimum of 15 to 30 seconds for maximum benefit, and static stretches should be held for a minimum of five to 15 seconds for maximum benefit. Stretching should not be painful.
Stretching exercises should be performed before and after all cardiovascular and strength training workouts (rhythmical/active flexibility training before exercise and static flexibility training after exercise). Every muscle group used in a workout should be thoroughly stretched before and after. Spend more time on tight muscle groups.
There are several types of stretching exercise formats, disciplines, and programs, including:
- Tai chi
- Ai chi