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There is a difference between flexibility stretching and warm-up. A warm-up is an activity that raises the body temperature and increases blood flow. Flexibility is the range of motion possible at a specific joint. Furthermore, cold muscles and other tissues are more susceptible to injury. Therefore, a warm-up must precede stretching and strenuous activity in order to reduce chance of injury and to allow the greatest possible length of the tissues during stretching exercises.

BFS regards stretching as a separate exercise regimen, like plyometrics and weight training. Stretching is not part of a warm-up or cool-down for physical activity that athletes need to do only occasionally. The BFS Stretching Program is as easy as 1-2-3-4, named so because it consists of 11 stretches, divided into four groups. The first group