təbi ɪfˈɛktɪv wˌaɪl stɹˈɛtʃɪŋ, fˈoːɹs ɐplˈaɪd tə ðə bˈɑːdi mˈʌst biː hˈɛld dʒˈʌst bᵻjˌɔnd ɐ fˈiːlɪŋ ʌv pˈeɪn ænd nˈiːdz təbi hˈɛld fɔːɹ æt lˈiːst tˈɛn sˈɛkəndz.
To be effective while stretching, force applied to the body must be held just beyond a feeling of pain and needs to be held for at least ten seconds.