Recommendations to stretch or not change from year to year and from expert to expert, and there is limited evidence to sort out these conflicting opinions. When stretching one should never bounce as this has been shown to increase the risk of injury. Studies show that regular 30 second stretching is beneficial in improving range of motion and overall flexibility of the body. Stretching is also extremely relaxing and one of the biggest benefits of stretching may be something the research cannot quantify; it just feels good.