No. 1 Stretching should always be preceded by a brief warm-up, such as jogging in place or riding a stationary bike. This increases blood flow and raises the muscle temperature, both vital for muscle elasticity. Stretching while muscles are cold may sprain or tear them.

No. 2 If there is any pain, stop. At worst, any discomfort should be mild and brief.

No. 3 Try to stretch three or four times a week to maintain flexibility.

No. 4 An optimal stretching session should last 10 to 20 minutes, with each stretch held at least three seconds, generally working up to holding the stretches for 20 to 30 seconds.

No. 5 Begin by stretching major muscle groups, then stretch the specific muscles required for your sport or activity. A tennis player, for instance, needs to stretch muscles in the upper back, shoulders, neck, and calves.

No. 6 Stretch within an hour before exercising or playing a sport in order to help prevent muscle strain and injury.

No. 7 Do not bounce. Stretching should be gradual and relaxed.

No. 8 Try to isolate the muscles you want to stretch. If other parts of the body move, there will be less benefit to that muscle and a greater risk of injury.

No. 9 Stretch after vigorous exercise as well as before. This prevents muscles from tightening up quickly and lessens that chance of soreness.

No. 10 Do not give up because you are less flexible than others are. Flexibility varies from person-to-person. It may take months for you to notice an improvement, but if you keep stretching you will