Deep stretching improves the circulatory system and facilitates blood flow to the muscles, heart and brain. However, stretching cold muscles could also lead to injury. Therefore, you should do 5 minutes of low activity warm-ups before you start to warm the muscles for stretching.
Flexibility is the range of motion (ROM) around a joint. Some of the factors that affect flexibility are:

• Age - as we age, our joints loose some of their flexibility.
• Inactivity - causes joints to loose their flexibility because connective tissue shorten.
• Gender - women tend to be more flexible than men. (Many experts believe that women are genetically designed with a greater range of flexibility for childbearing purposes.)
• Body type and Strength Training - Flexibility differs from person to person because everyone has a different muscle structure, joint structure, and genetic composition.

Stretching also helps reduce muscle soreness, the risk of injury, stress, and improves both physical and mental relaxation. Most experts recommend the Static Stretching method. To do this, slowly position yourself in the stretch until you feel tension in the muscle, not pain. Once in the position, hold the stretch for 10 to 30 seconds without bouncing.

" Focus on one part of your body at a time. Remember to breathe, then the exercise is more effective. Move from your center, and don't over do it."
                             Aminah, 15