The American College of Sports Medicine advises that you devote time to stretching two to three days a week, holding each stretch for 10 to 30 seconds, with three or four repetitions per stretch. Although we used to think stretching was the way to warm up before exercise, now we know that it’s best to warm up before you stretch. “Get yourself to where you feel like you are heating up inside, because muscles lengthen in the heat and contract in the cold,” Dr. Liz Joy says.
"Success is due to our stretching to the challenges of life." John C. Maxwell