Exposure time. It has been proven that it is most effective to perform flexibility exercises from 30 to 60 seconds. The first positive changes in muscle length are observed after the 5th second of stretching.

Number of approaches. Scientific studies have shown that muscle length changes occur in the first four sets. Already after the 1st stretch, the length of the muscles increases, but the effectiveness of the impact is also maintained in three more approaches.

Regularity of lessons. To achieve quick results, it is recommended to train every day, although the positive effect is noticeable even with 1-2 sessions per week. But in any case, they should be regular.

Attention to feelings. Performing flexibility exercises, do not allow acute pain. If there is muscle tremor, pain, vibration – this indicates an excess load.

Stretching should bring relaxation and pleasure.

Proper breathing. With proper breathing, the effectiveness of exercises increases several times. Muscle stretching should be done on exhalation – it helps to reduce muscle resistance, enhances relaxation of the nervous system and muscles.

Relaxation. It is impossible to stretch tense muscles. Before stretching, you must definitely relax.