Once defined, practice the controlled stretch that significantly isolates that muscle of tendon. Consider the two most important influences on stretching which are intensity and duration. A low intensity, long duration stretch is much preferred when considering muscle elasticity. A high intensity, short duration stretch favors more toward muscle reflex. Elevated muscle temperature facilitates range of motion.
Flexibility is specific.
Exercises must be specific to each joint and muscle group. Proper alignment is critical to achieving maximum effectiveness in any individual muscle group. Although it's role in fitness is not as scientifically documented as other components are, flexibility is an essential part of any training. Because age, gender, level of activity, and type of activity play a role in achieving and maintaining a full range of motion, it is important that each person design a stretching program to meet their own specific needs. Tripling in size from last year, participants came from units in the Miami area, as far north as Ft Lauderdale and all the way up from Key West.