Doing a little bit of stretching every day for five to ten minutes can really make the difference with stress management and muscle soreness.
After a light warm-up you would then proceed with your stretches. Start very slowly with each stretch, stopping just before you begin to strain yourself and hold each position for 10 to 30 seconds. Remember to breathe with each stretch and try to relax the muscle that your trying to stretch. A couple of examples of some good stretches are the hamstring stretch, the calve stretch and the overhead stomach and back stretch.
The hamstring stretch is where you would lie on the floor and extend one leg in the air. With your hands place them behind your lifted leg and pull it lightly toward your chest. You will feel a stretch behind your upper leg or hamstring. Repeat with the other leg.
The calve stretch is where you are standing 2-3 feet from the wall, place your palms against it level with your shoulders. Step forward with one foot, bending at the knee and keeping the other leg straight and extended behind you. Lean forward until you feel a gentle pull in the calve muscle and the extended leg. Repeat with the other leg.
The Overhead Stretch is where you are standing with your fingers locked together, raise your arms over your head. Try to reach for the ceiling and release. Extend arms back up again, feeling the stretch in your shoulders, upper back and stomach muscles.
Remember flexibility training is just as important as cardiovascular or strength training. Stretching improves your range of motion and can help to prevent injuries.