Follow a stretching routine to maximise the benefits of training and to minimise muscle stiffness and risk of injuries:
Stretch after your exercise routine as part of your cooling-down routine.
When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. A stretch should not hurt.
Hold a stretch for 30 seconds or more. Wait 15 to 30 seconds before you stretch the next group of muscles.
Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
Don't bounce, and don't force yourself into an uncomfortable position
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