What is the recommended approach to stretching for flexibility training?

The recommended approach to stretching for flexibility training is to stretch until mild discomfort is felt. This method emphasizes the importance of pushing the muscles to a point where they are being challenged, but without crossing the threshold into pain. Stretching to the point of mild discomfort allows for effective elongation of the muscles and connective tissues, which can enhance flexibility over time.

Light discomfort indicates that the tissues are being appropriately stretched and that they can slowly adapt to increased length. This approach not only helps in improving flexibility but also minimizes the risk of injury. Stretching should be performed gradually and involves maintaining a steady position, allowing muscles to adapt without the stress that can occur from aggressive stretching.

Other approaches, such as stretching to the point of pain, can lead to injury and are not conducive to a safe and effective stretching program. Stretching for less than 10 seconds typically does not provide sufficient time under tension to induce a meaningful increase in flexibility, while stretching only before heavy lifting overlooks the benefits of flexibility training as a regular practice, which should also include post-exercise stretching and flexibility routines during workouts.