Totally confused about stretching..! After recently joining a bunch of dance classes at my college, I realized I wanted to be more flexible. Imagine average flexibility for a non dancing male. Hours of research later, I am totally confused. Hopefully someone here has some practical experience. The goal is to gain as much flexibility as possible in my hips and legs, and lower back, in the shortest possible time. (Of course.) Splits, high leg raises, etc. I want em. So the big question is, How?? What is the fastest (in number of days) way to develop these skills. Stuff I kind of know: PNF stretching is the most effective and safest. About 20 seconds of isometric contraction per rep? But how many reps before detrimental effects set in? An online book said 1 rep per day.. Which seems ridiculous. Static stretching is the absolute safest, with stretches held for 20-30 seconds per rep. But how many reps before detrimental effects, before the muscle begins to tear past the useful point? Yogi's sometimes hold their stretches for very long periods of time, wouldn't this be the most effective way to gain flexibility? I'm really confused about what to do. My instinct is to hold the stretch for a very long time.. (I was in a Yoga club a few years ago) Also, if my legs are sore the next day, it's important to stretch them out, right? To prevent the muscle from healing up shorter? Any insight is -extremely- appreciated!! After all this, I thought it was time for a picture.