Try to include all the major muscle groups in any stretching position.

Do at least two different stretches for each joint movement.

Before any physical activity, use light stretches as part of the warm-up.

After an exercise routine, cool down with medium-intensity stretches.

If muscles are sore after exercising, use only light stretches two or three times with a 5–10 second hold for each stretch performed.

If muscle soreness persists for several days, continue using light stretches two or three times with a 5-to-10 second hold for each stretch performed.

The majority of the stretches should be static.