Lots of fitness researchers are informing the public on the benefits of stretching in a fitness routine.  Besides critically limbering up muscles and improving circulation, stretching strengthens joints and promotes positive aspects like tranquility, dexterity, and more.  But stretching in itself is just part of a larger goal for many of us, and a good stretching routine will play into a number of very helpful parts of a post-workout routine.  

The idea behind integrating stretching into a holistic cool-down is to profit from the calming, soothing nature of the activity.  This means that at the same time period a person is working on building joint mobility, they are also working on centering the resting heart rate, shaking off negative rigidity in muscles, and working the spine.  All of these tasks together form what you might call "holistic stretching".

Some tips apply to a general stretching cool-down after an exercise period.  Basically, lots of trainers encourage deep breathing as part of the stretch.  Stretchers are encouraged to inhale, then exhale while achieving a directional stretch, then hold the stretch for 15-20 seconds before releasing it.  This helps the body to "learn" the directional stretch, while the de-stressing occurs through the breathing.

These types of stretches can be varied to work the right sets of muscle groups.  Lots of trainers do stretches in "sets" as in weight training, though the sets of stretches will include maybe two or three repetitions per directional stretch.  A good diversified stretching program will include a range of directional stretching, with activities targeting the legs, arms, trunk, neck, and all other areas of the body.  Some basic fitness aids, like balance cushions or balance boards, can also help new stretchers find a diverse set of activities and provide support for a greater range of stretches.

Those beginning a stretching component of an exercise cool-down are also often told to ease into a directional stretch.  This means that the stretching is incremental, starting with a very controlled, shorter movement that gradually increases until the muscle groups reach a good tension.  This incremental increase helps to avoid a lot of the injury that can happen when stretching is improperly done.  Holistic stretching with deep breathing will help the stretcher focus on going slow and steady, as opposes to swinging his/her body around in ways that can easily lead to strains and sprains.

Beyond this, an individual has to know what their appropriate range of motion is.  Other common tips include consulting a doctor after an operation, as well as heeding any signs of pain while stretching and adjusting the routine accordingly.  It's also good to always consider control in a stretch.  You've probably seen a young, impatient runner stretch in ways that look a little prone to injury.  Fence-stepping stretches and similar aggressive stretching are things you want to cut out if you want the slow-controlled stretching that will provide the best muscle result.  Instead, try seated stretches and other "self-sustained" stretches where the trainer has total control of the range of motion.

With these things in mind, find your own stretching therapy and practice it regularly.  You'll feel good short term while building your body strength for the long term, helping your body to combat joint and circulation ailments later in life.  So go ahead and get started today!