Most of our resistance exercises cause our muscles to tighten which in turn limits our range of motion. Stretching after you exercise helps to increase the range of motion of your joints and boosts circulation.
When you're stretching, keep it gentle.
Breathe freely as you hold each stretch for around 30 seconds.
Try not to hold your breath.
Don't bounce or hold a painful stretch.
Expect to feel tension while you're stretching.
If you feel pain, you've gone too far.