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During exercise your muscles contract and shorten, it’s important to lengthen those muscles out by stretching your body after a workout. Always make sure your muscles are warm before doing static stretches to avoid the risk of injury. Aim to hold each stretch from anywhere between 30 seconds to 1 min. repeat stretches if you are tight or have done a particularly hard workout.

It is normal to feel a bit sore and stiff the next day or later after you have done a workout, the best thing to do is keep moving. Stay active and stretch those muscles out otherwise you will prolong the soreness.