Cindy Trowbridge, associate professor of kinesiology at the University of Texas at Arlington, offers this advice about stretching:

"We're controlled by neural networks that run to and from the brain," she said. "You want to warm them up and do the activity at a slower pace. The brain can set the muscles to prepare for that.""Too-aggressive stretching on a muscle that's not willing to give is likely to cause tearing or micro-damage. Think of a small hole in your pants becoming a big hole in your pants," she addedTo keep that from happening, Trowbridge suggested the following:<B>• Micro move.</B>"You want to be doing a lower level of motion" than the exercise to come, she said.<B>• Walk the talk.</B>"Take exaggerated steps, or at least walk briskly," she said. "Engage your lower and upper body muscles."<B>• Move it.</B>"Kick your butt, bring your knees higher. It's an important neurological warm-up," she said.

When the workout is over, make sure you stretch these muscles, she said. "Take advantage. Anything heated up is more pliable."<B>• Quadriceps.</B>"Lay on your side and pull your heel to your butt," she said. "Or stand up and do that."<B>• Hamstrings.</B>"There are a lot of ways, but one of the better ones is to sit on the floor and try to reach your toes," she said.<B>• Calf muscles.</B>"Hang your heels off a step."<B>•Chest muscles.</B>"Stand in a door frame and put your hands on either side of it. Lean forward."As with all exercises, she said, "hold it till you feel it release — that ahhhh feeling. It could be 10, 20, 30, 45 seconds. It's different for me than it is for you. That's important to remember."