• Stretch with your body/muscles slightly warmed up. Heat increases the pliability of a muscle, allowing the muscle to gently lengthen without creating trauma to the tissue. Take a hot bath or go for a brisk 10 minute walk to warm up before stretching.

• A stretch should be held between 30 seconds to 2 minutes, 2-3 times in succession with no bouncing. This is how long it takes for normal physiological lengthening of the muscle. Holding the stretch for any less time is less beneficial.

• When stretching, one should feel a mild to moderate pull only, not strong or painful. Too strong a pull can actually cause the muscle to pull against the stretch, resulting in an even tighter muscle.

• Ensure that you are breathing regularly, encouraging or deepening the stretch with exhalation. Relax into the stretch. Don’t push it.

When heading out to do your next activity, warm up with a light jog around the field or 5 minutes of easy cycling on the stationary bike at the gym. Follow this with your pre-activity stretching which is traditionally gentle. Do your desired activity and follow this with a 15 minute session of stretching when the body is still warm from activity. This will lengthen your tightened muscles making them ready for the next time you participate in your favourite sport.

By following these simple principles, you will not only look after the health of your muscles to prevent injury, you will also maximize your body’s ability to perform your activities.