A little about stretching our body and mindThe first thing to understand about stretching is to get to know your limits so slow and easy are the key words here.
Listen to your body and get to know it, expand it slowly keeping your body soft and supple. A soft flexible muscle cannot be broken, a hard tense one can and will if you constantly push it beyond its limits. Stretch only to the point of tension, breath slowly and easily always listening to the body. In T'ai Chi we say stretch to within 70% of your limit or use the goldilocks rule not to little or to much but just right for you.
Always warm the body up before stretching the muscles in your daily work out. Doing some exercises in a warm shower or bath is a good way to practice stretching the muscles before we start the day. If you have an injury in one part of the body give it time to heel and repair itself but by all means carry on with the other parts that are not injured then when the injury has healed bring the injured part back into your daily warm up and daily work out.
There is no such thing as a good stretch or bad stretch, it is up to you to find out for your body if it is good or bad for you, we are all different with different shapes and body sizes and need differnent needs from a stretch,
In the Lee Style of Tai Chi we have stretching exercises called Kai Men and Dao Yin.
Kai men are exercises to open the body, mind and spirit. It stands for "Open Door" or Chinese Yoga.
Dao Yin are exercises for health preserving and disease prevention, Dao for dredging and conducting the breath and Yin for stretching and guiding.
here is a link to a web site all to do with stretching the muscles in the body http://www.bradapp.com/docs/rec/stretching/