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The first and last steps in any exercise routine are stretching out those muscles. This is a must, not an indulgence. If you don't stretch, you can hurt yourself and this is definitely not the time to pull a hamstring or groin muscle. Take the time to warm up and cool down with a healthy stretch. These stretches are also helpful in combating muscle aches when you aren't exercising. Use them periodically throughout the day, even when you're not exercising.

Calf stretch

1. Stand with feet slightly apart facing a wall, leaving space equal to an arm's length between yourself and wall.

2. Extend arms straight out, palms flat on the wall. Do not lock knees.

3. Keeping both feet flat on the floor, straighten right left, shifting weight onto that leg. Bend left knee. Stretch will be felt in right calf.

4. Hold stretch for 10-20 seconds.

5. Return to original position, then repeat stretching the left leg.

6. Repeat twice.

Standing thigh stretch

1. Stand next to wall or chair. Keep feet and legs together, pull abdominal muscled in.

2. Place right hand on wall or chair to help maintain balance.

3. Hold left ankle with left hand.

4. Slowly and gently pull left heel toward left buttock. Stretch should be felt in left thigh.

5. Hold for 10-15 seconds. Turn and repeat with other side.

6. Stretch each side 3 times.

Tricep stretch

1. Stand with feet shoulders' width apart.

2. Raise right arm above the head.

3. Bend the raised right arm at the elbow and reach right hand down the center of your back.

4. Take the left hand up over the head and place it on the right elbow. Use left hand to apply gentle pressure to right elbow, feeling the stretch in the right tricep.

5. Hold for 10 seconds.

6. Switch arms and repeat, stretching left tricep.

7. Stretch both arms three times.

Inner thigh stretch

1. Stand with feet apart, positioned slightly wider than hips. Turn toes outward.

2. While keeping feet flat on the floor, squat downward, keeping back straight. (You may hold onto a wall or chair for balance, if necessary).

3. Rest elbows on thighs, let hands hang between your feet. Hold for 10-15 seconds.

4. Repeat 2-3 times.

Shoulder and bicep stretch

1. Stand with feet shoulder width apart.

2. Clasp your hands together behind your back (hands should be even with your backside).

3. Roll chest outward slightly and raise arms upward toward ceiling.

4. Hold 10 seconds.

5. Repeat twice.

Seated arm/shoulder stretch

1. Sit cross legged on the floor (in the position that used to be called "Indian Style" when you were a child and is now called "Pretzel Style").

2. Touch both hands loosely on the shoulders, then lift both arms simultaneously over the head as though reaching for the ceiling.

3. Stretch one arm higher than the other, hold for ten seconds then relax to the position where both arms are reaching up.

4. Stretch the opposite arm in the same manner, then relax.

5. Repeat until both arms have been stretched 10 times, being careful not to bounce the arms.

Seated neck stretch

1. Sit cross legged on the floor, pretzel style.

2. Keep back and shoulders straight, tilt head slightly forward. While inhaling, gently roll your head from center forward position to center back position, head will be slightly tilted back at this point. (180 degree roll)

3. Hold ten seconds, slowly exhale and relax to upright position.

4. Keeping back and shoulders straight, tilt head slightly forward again. While inhaling, gently roll head in opposite direction, again stopping at back center position.

5. Hold ten seconds, slowly exhale and relax to upright position.

6. Repeat 4 times. Keep the roll and breathing slow.

Butterfly stretch

1. Sit on floor, legs straight out in front.

2. Slowly bend knees outward, placing hands on ankles. Slide feet in toward your body until soles of feet are touching.

3. Keeping spine straight, lower knees as far downward toward the floor as possible (without pushing them).

4. Pull heels closer toward body, feeling stretch in inner thighs, hips, buttocks.

5. Hold stretch for 15-20 seconds, then release.

6. Repeat stretch two times.

Dromedary stretch

1. Get down on all fours.

2. Looking down toward floor, keep head and neck in line with spine.

3. Raise back upward, making an inverted C or camels' hump shape.

4. Tighten abs and buttocks.

5. Drop head down between shoulders slowly.

6. Slowly return back to original position and raise head simultaneously.

7. Repeat three times.

Stretches can be used to relieve stress, body aches, and to help with relaxation at any time (even during labor). Use them before and after workouts to keep your body in prime condition.