Not all stretches are created equal – there are several key boxes you need to tick to make sure a stretch does the job you want it to do. Below are just some to keep in mind.

1. Give your body time to relax into it

“Going into your end range in a stretch straight away can be counterproductive and lead to muscle spasms,” Mills explains. “Give your brain (and muscles) time to realise that a stretch is safe before pushing yourself any further.”

2. Breathe deeply

“You should always ensure you’re breathing into a stretch, as holding your breath can create muscle tension,” Mills says. “Deep breathing, on the other hand, stimulates your parasympathetic nervous system and so can promote relaxation in the body and help you lean into the stretch.”

3. Know your limits

“If a muscle is tight, ease into a stretch,” Mills suggests. “If the stretch is painful when you come out of it, that could be sign that you held it for too long or pushed too deep. Next time, try to shorten the amount of time you spend in the stretch and gradually increase it.”

4. Don’t bounce

“Unless you’re doing a dynamic stretch,” Mills says, “you should move smoothly into the stretch and hold it – don’t bounce out and in.”

5. Make sure your muscles are warm

“If your muscles are warm they will respond to the stretch better. Warm muscles are generally more flexible and less prone to injury,” Mills explains. “I would recommend stretching at the end of your warm-up and workout when your muscles are warm.”

6. Be consistent

“To make changes in muscle length and flexibility you need to be consistent with your stretching,” Mills says. “Doing it ad hoc or as a one-off will not get results.”

How long should you hold a stretch? Stretching basics, explained