By David 
A crucial but sometimes overlooked component of regular physical activity is stretching. Along with better flexibility, stretching can lead to various health advantages, including:
Enhanced joint range of motion improved flow of blood
Less tightness and rigidity in the muscles enhanced physical capabilities, preventing injuries
Enhanced alignment reduction of stress
Because of these advantages, stretching is a vital component of a healthy lifestyle. Understanding the fundamentals of stretching, such as when to stretch, how long to hold a stretch, and how many repetitions of each stretch are necessary, can guarantee that you are making the most of your practice and benefiting fully from increased flexibility, mobility, and reduced risk of injury.
To help address these issues, a panel of specialists assembled by the American College of Sports Medicine (ACSM) examined a variety of studies. The panel decided, based on the evidence, that: All of the major muscle-tendon groups in a healthy adult should engage in flexibility exercises (stretches, yoga, or tai chi) at least twice or three times a week. These groups include the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles. Each stretching exercise should take a total of 60 seconds for best benefits. Therefore, it would be best to repeat a given stretch three more times if you can hold it for 15 seconds. You would only need to execute two more repetitions if you could hold the stretch for twenty seconds. Stretching on a regular basis is an easy yet effective way to supplement your daily self-care.