Progress through the stretch

I like to think of each stretch progressing through three different stages:

1. Comfort zone: The first 10 to 15 seconds This term describes the initial period of the stretch where you find a comfortable position, give yourself a body check, and make sure your alignment is good. You should also feel a mild tension in the muscle group that you’re stretching.
2. Relaxation zone: The next 5 to 15 seconds This period in the stretch focuses on your breathing and relaxation — letting stress and tension melt away from both your body and mind. You may feel the stretch deepen slightly.
3. Deep stretch zone: The last 5 to 10 seconds You’ve now held the stretch for 20 to 30 seconds. Your body is relaxed, and you know that you’re in correct position because you feel a slight tension precisely in the intended area. Remember you want to feel slight discomfort, not pain!

All the stretches in this blog should be approached in the progressive fashion above. Never try to begin a stretch fully extended. Take your time and slowly and gradually move deeper with each breath, allowing the muscle to relax and giving your body the time to produce the correct neuromuscular response.