The safest and most used form of stretching, explains Dr. Andrade Bueno, "is the positioning of the muscle in a situation of distension at the tolerance limit (without pain) and holding this position for up to 30 seconds." First of all, during stretching we should NEVER feel pain. We do not pretend to recover the muscle elasticity lost for many years in a week (or in a month). TIPS WHEN STRETCHING - Start small, and do it slowly; as practice is gained it becomes easier. - Do not force: you can feel a slight tension when stretching, but it should not hurt; overstretching can lead to pain and injury. - Do not hold your breath: breathing deeply helps you relax and makes stretching easier. - If you are going to stretch without having previously exercised, warm up your body for a few minutes with gentle movements such as walking or marching in place. - Stretch all major muscle groups, holding each stretch for at least 30 seconds. - Try to stretch three times a week and most days you exercise. - If you have been injured or have a chronic condition, be especially careful when stretching (ask your doctor). - Listen to the body: not wanting to copy others or reach a specific position; we all have a different degree of flexibility (in part given by our genes). Another highly recommended possibility is to stretch throughout the day, instead of doing it in a single moment and for an extended time; a couple of stretching movements in the morning, during breaks, at the office, etc., can revitalize the mind and body.