1. Stretch as often as you can — daily, if possible. Always stretch after every workout, both cardiovascular and strength training. When you stretch on days you don’t work out, be sure to warm up with a few minutes of easy movement like shoulder rolls, gentle waist twists, or light cardio activity.

2. Move into each stretching position slowly. Never force yourself into a stretch by jerking or snapping into position.

3. Notice how much tension you feel. A stretch should rate anywhere from mild tension to the edge of discomfort on your pain meter. It should never cause severe or sharp pain anywhere else in your body. Focus on the area you’re stretching, and notice the stretch spread through these muscles.

4. As you hold each position, take at least two deep breaths. Deep breathing promotes relaxation.

5. Never bounce. After you find the most comfortable stretch position, stay there or gradually deepen the stretch. Bouncing only tightens your muscle — it doesn’t loosen it. Forceful bouncing increases the risk of tearing a muscle.