Make sure you warm up your body with simple exercises like sun salutations. Then take it easy meaning when you feel an intense stretch, back off a little.
For stretching you shouldn't be in pain. The pain comes from your muscles being tense while you are stretching. Try to take a deep breath and exhale to push yourself in the stretch trying to relax your muscles. You should feel a stretch but never pain
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Workout Trainer
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Barbell
