 Warm-up by walking 5-10 minutes to get your muscles ready for exercising.  Remember to stretch in a slow and controlled manner: avoid rapid motions.  Perform each stretch until you experience a “tolerable discomfort” in the muscle – adjust the stretch to your comfort.  Try to hold the position for 10-30 seconds.  Slowly return to the starting position.  Take a deep breath and relax for 5 seconds between repetitions. ...