No set routine is right for everyone; some experimentation is reasonable. You might find that stretching works best for you after your workout, which means you don't stretch at all before you start. You might find it effective to do a short stretch before you start your workout with a longer series of stretches when the workout is complete. Whatever you decide, always warm up before that first stretch, perhaps with a light jog or easy five minutes on a stationary cycle. Your cold muscles are much more susceptible to injury in the first ten minutes of your workout. At a minimum, you should stretch after each workout, including your swim sessions. The upper body has the same needs as the legs and trunk.

If you can find the time, set aside ten to fifteen minutes per day just for stretching, always keeping in mind that you should warm up before doing so. The warm-up doesn't have to be elaborate. If you have a dog, take your pet for a walk around the block before stretching. That will warm your muscles sufficiently.

Soleus Stretch: Place both hands on a wall for support. Take a small step back with one foot. Both knees should be bent. Keeping your back heel on the ground, gently lean into the wall until the stretch is felt in the lower calf. Hold for twenty seconds, three reps, twice a day.

If you find yourself tightening up at work, take a break and walk around for a few minutes to warm up, then lightly stretch your lower and upper body. You will feel fresher and more alert — ready to dive back into work.