S-T-R-E-T-C-H!
When you’re performing a repetitive activity like walking, running, or cycling over a long period of time, it’s critical to take a few minutes every hour to stretch. It keeps your muscles limber, helps to eliminate extreme muscle soreness at the end of the day and can also provide a refreshing mental break. Just find a nice patch of grass, a friendly tree, wall, post, or fence, and stretch away.
A few pointers:
Hold each stretch for 15-20 seconds.
Don’t bounce — that can create small tears in the muscle fiber.
Don’t overextend — go to the point that you can feel the stretch without pain. It should feel good and not hurt.
Here’s an excellent set of illustrations for a stretching routine.
And after your stretching session, don’t forget to hydrate, hydrate, hydrate. Your body will thank you tomorrow!
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