This chart can help you see how stretching fits your goals and lifestyle concerns. 

• You have to stretch each area of the body because stretching your hamstrings does not translate into more flexible shoulders.
  
  
• Never stretch a cold, unprepared muscle. Always warm up for 5-10 minutes before you stretch with some light movement or save it for the end of your workout.
  
  
• Do 1-3 reps of each stretch.
  
  
• You should never push a stretch to the point of mild discomfort - and never to the point of real pain.
  
  
• If conventional stretching isn't working for you or it's too painful, consider a stretching method known as "active isolated" stretching, which consists of holding stretches for only 2 seconds or so and doing about 15 reps per stretch.