Rules for stretching

Warm up

Get moving for five to 10 minutes. Pre-stretch to make cold muscles more pliable.

Match the occasion

Stretch your muscle, or group of muscles gradually to the point of limitation. You should feel a mild, even tension, hold it for 15 to 30 seconds. Save these moves for your cool-down. Pre-workout, try dynamic stretches, like slow, high-knee marches and jumping-jack arm swings to rev your muscles into action.

Renounce bouncing

Ballistic, or bouncy, movement is a no-no when you're holding a stretchy pose.

Don't press your luck

Stretch only to the point of tension. If your muscles start to tremble, you're pushing too far. Overstretching can cause muscle strains, which are actually injured fibres.