The first thing to keep in mind when it comes to stretching is that shortened and tight muscle with the presence of trigger points does not stretch effectively. Trying to stretch a muscle that has lots of trigger points is like pulling a rubber band. The tissue may stretch initially but returns to its shortened state shortly afterward. Furthermore, it may lead to worsening pain and increased sensitivity of the trigger points. Each stretch should be maintained for a minimum of 30 seconds. More optimal results are achieved when each position is held for 45 sec to 1 min. Combining stretching with myofascial release allows for much better results since myofascial release addresses directly the trigger points, which are the root of the problem. Self-acupressure using a tennis ball or baseball ball over the trigger points is one form of beneficial myofascial release. For more details on self acupressure click here