Goodbye to stiff muscles

Doing stretches after exercise can help prevent injuries. It's also an excellent way to make muscles supple and ease the pain caused by muscle spasms.

A biokineticist compiled the 12 best stretches for the most important muscle groups.

Even people who don't do sport but whose muscles are in a knot will find stretching brings relief.

Everyone can benefit from these exercises whether you're desk-bound (especially back, neck, shoulder and chest stretches), a mom who carries her baby around all day (back, shoulder, neck, arm and stomach stretches) or a keen gardener (back, neck, shoulder and chest stretches).

Stretches that will undo knots in your muscles

Hold each stretch for at least 30 seconds. Repeat stretches for those muscles that are the stiffest.

Why stretching is good for you

Read up on the science of stretching

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