Incorporating stretching into an active warm-up is essential for any sport activity you might pursue. In order for stretching and warming up to get you in the right frame of mind for your practice or game, you have to tell yourself why stretching and warm-ups are important. If you are relatively new to exercise, you will need to perform light movements such as calisthenics and aerobic activity for at least five minutes before beginning a stretching routine. If you are relatively fit, three minutes of activity can be sufficient to get the muscles warm. Without that activity, a cold muscle may actually tear in a stretching routine.
Breathing is an important factor in stretching for relaxation and full effectiveness.
Make sure to take deeper breaths than normal, and do not hold your breath during any stretch. Certain types of music, such as classical or light jazz, have been found to be very effective at helping athletes maintain a breathing rhythm during stretching. If you go through a formal exercise training session such as for resistance training or an aerobic workout, then static stretching after your routine will improve flexibility and alleviate muscle soreness. Stretch the muscles used in your training regimen. Your progress should move from standing exercises to prone exercises for the back and hips.