6. The sixth stretching guideline is training consistency. Unlike strength and endurance exercise that requires relatively high-effort training for best results, stretching must be essentially effortless (relaxed) to be fully effective. Therefore, you must commit to stretching regularly. Plan to perform 10 to 15 minutes of stretching at the end of every exercise session. Try not to view stretching as an add-on that you may include if time permits, as the catch-as-catch-can approach typically results in infrequent stretching sessions.

While there is no rule on what stretches you should do, I suggest at least one stretch for the rear thigh (hamstring), low back, and shoulder joint muscles. If I had to recommend just one exercise that involves all of these muscles to some degree it would be the Figure- Four Stretch. As illustrated in the photograph, this basic stretching exercise is performed as follows: Begin by sitting on the floor with your left leg straight and your right leg bent at the knee so that your right foot touches your left thigh. Reach your left hand toward your left foot slowly, until your hamstrings feel comfortably stretched. At this point, grasp your foot, ankle, or lower leg and hold the stretched position for 10 to 30 seconds. Change leg positions and repeat the same procedure for your right hamstrings. You should also feel some stretching effects in your calf, hip, low back, and shoulder muscles as you do the figure "4" stretch.