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If you have any recent problems with surgery, muscles or joints, consult your personal health care professional before starting a stretching program or exercises. Stretching can be done before and after The stretching process should be performed slowly without rebounding. Stretch where you feel a light and easy stretch. Keep this feeling for 5-20 seconds. When holding this stretch, the feeling of tension should decrease. If it does not, it simply relieves slightly in a more comfortable stretch. Easy stretching reduces tension and prepares the tissues for you. After holding the stretch easily, move a fraction of an inch more into the stretch until you feel a slight tension again. This is the development of the stretch that must be maintained for 5-20 seconds. This feeling of stretch tension should also decrease or remain slightly the same. If the tension increases or becomes painful or stretches too much, move a little to stretch comfortably. Stretching development reduces stress and will surely increase flexibility. Keep only stretching strains that are good for you. The key to stretching is to relax while concentrating on the area that is stretched. Your breathing should be slow, de*p and rhythmic. Do not worry about how much you can stretch. Stretch with relaxation and flexibility will become one of the many byproducts of regular stretching. Warm up by walking or jogging for several minutes before stretching. Note: The dotted areas are those areas of the body where you are likely to feel the stretch 1. Relax with your knees bent and the soles of your feet together. This comfortable position will stretch your groin. Keep this stretch for 30 seconds. For comfort, you can place a small pillow under the neck and head.