Muffin Top-Less

Use these tips to keep stretching safe:

• Don’t consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. 
• Focus on major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. 
• Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. 
• Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you’re more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. 
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. 

Read on here for more! =)
http://www.mayoclinic.com/health/stretching/HQ01447