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 and 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.