Stretching should not include bouncing, it should be gentle, slow, and controlled if you want to receive most of the benefits. This type of stretching is called static stretching. We recommend static stretching for all the major muscle groups.
Always stretch opposing muscle groups such as biceps/triceps, hamstrings/quads, abs/lowerback. Stretching only one of a muscle group creates an imbalance, which can cause a decrease in flexibilty.
Bouncing seems like it would be effective, but it actually causes your muscles to slightly flex as a reflex to the bounce. Also, it's better if you gradually ease into the stretch, so as to not pull or injure any muscle fibers. It's not uncommon to take 30-60 seconds to ease to the point of your stretch. This maximum point is what experts refer to as the "pain edge". Once you find this maximum point, try and hold the stretch a little less than the point of feeling pain. That is your stretch zone and it's where you should strive to hold the stretch (not any further), working up to 2 minutes of holding.
Keep your beathing soft and consistent in a normal rhythm during the hold. Relax and move on to the next movement. Over time, you will gain more flexibility and be able to stretch further with more comfort.
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