While at times avoided by people looking to get in shape or clients hoping to maintain the benefits of getting an RMT treatment, a lack of flexibility in connective tissue can lead to injuries and put you further away from your optimal fitness. 
Canada’s Physical Activity Guide to Healthy Active Living recommends flexibility training 4-7 days a week. Sessions should last between 5-10mins, with each stretch lasting at least 20 seconds to overcome the stretch reflex which is automatic tightening of the muscle when stretched which lasts for approximately 20 seconds then repeated two more times.
Stretching should never be painful, the muscle is lengthened to feel slight tension and held there while you breathe normally.
Static Stretching:
Is performed by taking a joint to a comfortable end point, with each stretch lasting at least 20 seconds to overcome the stretch reflex which is automatic tightening of the muscle when stretched which lasts for approximately 20 seconds then repeated two more times.
Advantage
•can be performed in almost any environment without external assistance or equipment
Disadvantages
•will only improve flexibility in one range of motion or body position which limits its effectiveness in people looking to improve flexibility in multiple ranges
Dynamic Stretching:
Uses dynamic movements allowing more than just one range to be isolated during the stretch. It works by contracting one muscle or group of muscles allowing the group on the opposite side of them to relax and be moved stress free through their range.
Example
•standing on your left leg and supporting yourself with your right hand on a wall, flex your right hip and keep your knee extended(straight) this contracts your quads and relaxes your hamstrings.
Advantages
•great for athletes warming up for an activity preparing the muscles for explosive movements
Disadvantages
•overexertion before the body is ready can result in micro tears in the connective tissue(muscle, tendons and ligaments)
Perform dynamic stretches prior to an exercise during warm-up and static stretching after your exercises for a cool down.
Key Points of Flexibility Training:
• 4-7 days a week
• between 5-10mins
•at least 20 seconds to overcome the stretch reflex
•work within your limits
•breathe comfortably
•perform flexibility exercises for each muscle group