Move into each stretching position slowly. Never force yourself into a stretch by jerking or snapping into position.
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.
As you hold each position, take at least two deep breaths. Deep breathing promotes relaxation. Remember to breathe normally as you hold the stretch.
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.
helped me to prepare for the 2007 London Marathon. A weekly
really helped to relax and flush out tired and stressed muscles,
and gave me renewed energy for a further week’s training."