When you are performing a static stretch, gradually ease into the position, rather than using jerky movements, to maximise the benefits and limit the risk of injury.
Bouncing movements actually cause the muscles to become tense, as a natural reflex to the bounce, and therefore increase the chance of tearing the muscle fibres. Instead, slowly move into the stretch position until you reach tension point and then hold this for approximately twenty seconds.
Towards the end of each stretch the slight discomfort of the tension point, experienced at the beginning of the manoeuvre, should start to ease which will allow you to go a little further on the subsequent repeated stretch. Repeat two to three times for each body part, including opposing muscle groups to prevent muscular imbalances occurring.
Furthermore, never stretch before your body has warmed up - the end of a workout is the ideal time to do your static stretches.
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