Stretching improves flexibility, most experts agree, but others argue that you shouldn't stretch cold muscles and risk a tear. Runners are frequently advised to stretch after a run when muscles are warm. That's good advice for just about everyone.

• Start slow. Don't go cold into any activity. A brisk walk can warm your muscles in preparation for a round of stretching before the intense activity begins.

• Avoid pain. If you stretch until it hurts, you are stretching too far. Back off. You risk tearing your muscles. Keep it smooth and steady, and don't bounce.

• Don't rush. Move slowly into a stretch and hold it for 20 to 30 seconds. If you can't hold it that long, don't worry. Work up to it.

• Stretch all over. Think of your muscle groups when planning your stretching routine. Start with your head and shoulders and arms, then your back and waist, followed by your lower body.

• Breathe deeply. Slow, deep breathing will relax the muscles you are stretching and relax you.