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Static stretching Guidelines:

- Hold each static stretch for 10-30 seconds each and repeat on each side 3 to 4 times

- Total stretching time generally around 10 minutes minimum on each exercise day

- Do not bounce or jerk back and forth

- Warm up for 5-10 minutes before stretching when the muscles are at their warmest or stretch after aerobic exercise - never stretch cold muscles

- Move slowly into a static stretch position

- Stretch to a point of gentle tension, but not pain.

- Inhale before start of stretch, exhale during stretch, and breathe evenly while holding the stretch at its end position

Stop immediately if you feel pain that is more than a mere discomfort

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