Stretch after your warm up and again after your workout to help your muscles recover from what you have just done. Stretch until you feel a gentle tension in your muscle. You should not feel pain in either the muscle or joint. If you do, ease up the tension -- you may be hurting yourself. Hold the stretch for 10 - 20 seconds without moving (but remember to breathe). Don't bounce! Bouncing during a stretch can tear the muscle.

These are some types of stretches you should do. Though it is not a complete list (it does not cover all the major muscle groups), it should help you in the beginning.

Hamstrings (back of leg)




Triceps (back of arm)

Upper arm and chest


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Review Date: 3/12/2007

Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.

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