Warm up your body with light movement for 3–5 minutes
Choose the muscle group you want to stretch
Move into the stretch slowly and gently
Hold the stretch without bouncing
Breathe normally and deeply
Keep the stretch at a mild tension, not pain
Hold each stretch for 15–30 seconds
Repeat each stretch 2–4 times
Stretch both sides of the body evenly
Keep your posture steady and controlled
Stop if you feel sharp pain, numbness, or dizziness
Stretch regularly, especially after exercise or long periods of sitting