This is a simple scale of 0 to 10. Zero being no stretch where no pain is felt and no stretch occurs.

Ten, on the other hand, is where the pain level is extremely uncomfortable to unbearable. The position cannot be maintained. This is a level where you feel there is no benefit to the movement or your body. Regularly striving or this level may result in long term tissue damage and is to be avoided at all costs. The only exception to this rule is the quadriceps stretch.

If you feel any pain or discomfort during a movement or stretch, evaluate it rationally by asking yourself at what level it lies on the scale.

1-5 represents a mild stretch and continued stretching in this zone is safe - PROVIDED no other body parts are being affected. At this level the exercise can be easily controlled and many repetitions can be performed.

6-8 represents a strong muscular stretch that challenges you but does not cause pain.

9 represents a real struggle where the muscles are shaking. When approaching level 9, the feel of the stretch or movement changes from one of comfort to discomfort and pain. In this zone damage may occur. It is better to back off to the work zone and continue to exercise at that level than to risk forcing the muscles and causing injury.

10 represents unbearable pain and should never be experienced. At this level the exercise cannot be controlled and so should not be attempted.