I like to do a light stretch before I exercise -- just a few minutes on tight, troublesome spots -- then a fuller stretch when I'm done and my muscles are nice and warm. Experiment with different stretches to see which ones feel best for you. Here are my favorites for these major muscle groups:

• Shoulders
• Back of Thighs and Calves
• Hips, Butt and Abs
• Inner Thighs
• Front of Thighs, Hip Flexors and Shins

When you're stretching, keep these tips in mind:

• Hold each stretch for about 20 seconds and stretch to the point of mild tension but not pain
• For problem or especially tight areas, repeat the stretch
• Always breathe naturally while you stretch
• Always use slow, controlled movements
• Don't bounce

Shoulders

Raise your right arm in front of you to shoulder height. Grasp your right arm with your left hand, and pull your right arm across your body. Repeat with your left arm.

Back of Thighs (Hamstring) and Calves

Raise your right leg and rest it on a chair seat or bench. With your right leg straight and your left knee bent, lean forward from your hips, not your waist, and pull your toes back toward you. Repeat with your left leg.