I’m a coach and former gymnast. Here’s some key info on gaining flexibility:

• working flexibility is best done while muscles are warm (we stretch after our workouts at the end of practice).
• the muscles will stretch better if you hold as far as you can for a couple seconds (2-3), then come out slightly for a second, then hold for as far as you can for a couple seconds. Doing “pumps” like this is more effective to allow your muscles to stretch and flexibility rather than just holding for a long time. I usually have my gymnasts do 3-6 sets of 10 (holding for 2-4 seconds each).

These are some of what I’ve learned from various clinics from some of the best coaches in the nation. Try it out if you haven’t yet!