What level of tension should you aim for while stretching?

When stretching, the goal is to achieve a moderate level of tension that promotes flexibility without causing pain or injury. A tension level rated as 3-4 on a pain scale indicates a mild-to-moderate stretch. This level allows for a feeling of discomfort which is necessary to improve flexibility and range of motion, but it avoids pushing into painful territory. Stretching at this intensity encourages the muscles to relax and can help to enhance the effectiveness of the stretch.

Striving for this level enables individuals to gain the benefits of increased flexibility while reducing the risk of overstretching or straining muscles, which could lead to injury. Continuing to stretch within this moderate zone can lead to necessary adaptations in the muscle and connective tissue that support overall fitness and mobility.