Okay, so you are recommitted to bringing stretching back! Here are some remindersw about the important aspects of stretching. 2
What’s the goal? Symmetry between sides. Try to make both sides equal over time to reduce the risk of injury. Even if you need to give one side a little extra TLC, that’s okay!
What should it feel like? There should be tension in the muscle and maybe some tingling if you’re really getting into a muscle knot. But there should be no pain! If there’s pain, there will definitely be no gain.
Where? Start with the major muscles in your body (like the hamstrings, quads, shoulders, chest, etc.). If you play a sport, consider the major muscle groups involved in that and start there.
When? It’s best done post-workout, but if you are feeling tight in an area, it’s okay to stretch before. To keep up your flexibility, 3-5 times a week is best.
How long? Holding your stretches for 30 seconds is best. If you have particularly tight areas, holding for up to 60 seconds is fine. Try to avoid bouncing; it can hurt your muscles and ligaments.