1. Warm Up: 
Begin with a proper warm up (5-10 minutes of walking, jogging, or skipping).  This allows for increased muscle temperature, core temperature, and blood flow to the muscles.  A warm up also will disrupt connective tissue bonds that surround the muscles in your body.  This allows for improved flexibility and greater range of motion. 

The warm up is crucial before exercise, because it positively impacts performance - allowing for faster muscle contraction, improved force/reaction time, improved muscular strength/power, enhanced metabolic reactions at the cellular level, and improved oxygen delivery to muscles.

(ex. Your muscles are analogous to a piece of candy taffy.  A frozen piece of taffy is hard and brittle, and will break when bent.  However, if you take a warm piece of taffy, it is very stretchy, and will be less likely to tear or snap.  This simple example shows why a proper warm up (of the muscles) is indicated before stretching.)  

Using ice before a stretch is probably not a good idea.  On the other hand, taking a warm bath or shower, may be a good idea before performing a stretching routine.    
  1. Static Stretching:
Hold the stretch position for 30 seconds and slowly return to your original position. There is no disadvantage to static stretching as long as proper technique is used.  I would recommend performing a static stretch after completion of an activity or event.
  1. Dynamic Stretching:
This type of stretch is performed by stretching muscles in a slow and controlled manner.  Many experts, including myself, agree that this form of stretching should be done following a warm-up, and prior to activity.  Proper form is essential in performing this type of stretching.  Having improper form may lead to, or cause injury.  

YOGA is a good example of dynamic stretching.

The walking lunge is another good example of this type of stretching.  The walking lunge stretches the hip flexors, and is important in most athletic events. This type of stretching is recommended because it can be very useful in incorporating the specific movements of an event, and targeting the specific muscles which will be used in that event.  There are many dynamic stretches, and most can be found online.
  1. Ballistic stretching:
Also known as “bounce stretching,” may cause injury to muscles and connective tissue.  This type of stretching incorporates a bounce phase at the end of a static stretch.  This type of stretching may cause more harm than benefit, and should not be performed!

Never stretch to the point of pain.  Pain is an indication that something is wrong, and if the stretch is causing pain, then something is most likely wrong. It may be time to consult your doctor.

Both inflexibility and hyper-flexibility can result in higher risk of injury.  This is why it is important to stretch properly, and only hold the position for 30 seconds to get the maximum benefit.

5.    Benefits of Stretching:

The benefits of proper stretching after a short warm up, and after activity, will help to decrease the chance of injury and to decrease the chance of exercise induced muscle soreness, cramps, and spasm.  Proper stretching should be performed before (after warm-up), and prior to activity.   

Proper Stretching can also be very relaxing, and can be a great form of decreasing stress.  This is especially true when stretching after a warm bath or shower.

Take these tips and add them to a regular exercise routine and proper nutrition to help promote health and wellness in your everyday life.

reference: 7 things you need to know about proper stretching.  WebMD
 


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