Stretching exercises should be included in all physical fitness programs.
The following FITT factors apply when developing a flexibility program.
- Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Do them during the cool-down to help maintain flexibility.
- Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort, not pain.
- Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility.
- Type: Use static stretches, assumed slowly and gradually, as well as passive stretching and/or PNF stretching.