*Follow a program that is specific to your activities and needs.
*Stretch regularly, at least three times a week.
*Warm up before stretching.
*Stretch only to the point where you feel tension in the belly of
the muscle, not pain in the joint.
*Hold each stretch for 15 to 60 seconds.
*Do each stretch 2 to 4 times.
*Breathe throughout the stretch.
*Progress in a slow, controlled manner.