Hamstring: The muscle at the back of your leg that runs between your hip and knee.

Quadriceps: The muscle at the front of your thigh that runs between your hip and knee.

Stretching before you work out is important, but experts say it's just as important to stretch after you work out. It helps muscles heal faster, which helps prevent soreness the next day.

2torial #0503: Learn2 Stretch Before Exercising Stretch your legs Stretch your hamstrings. Standing up, place your right foot on an object at a height somewhere between knee-level and waist-level. The seat of a chair is a good idea. Keep the elevated leg slightly bent, not rigid. With your left leg slightly flexed, bend forward from the hips, supporting yourself on something sturdy (like another chair or a nearby wall). Don't round your back. Hold for 30 seconds, then switch legs. Stretch your calves. Stand upright with your feet together. Then, keeping feet parallel, step forward with your left foot, keeping your hands in front of your torso for balance (you can also place your hands on your bent leg for balance). Shift your body weight forward by bending your left leg, keeping both feet flat on the floor. You should feel the stretching in your rear calf. Repeat with the other leg. Stretch your quadriceps. Stand with your feet together, with your left hand on the wall for stability. Gently kick your right foot up behind you, and catch the ankle with your right hand. Now pull the heel in toward your buttocks until you can feel the burn in the front of your leg. Tuck your pelvis forward and keep your knees close together. Hold for 30 seconds, then switch legs and hands. Stretch your inner thighs (the butterfly stretch). Sit on your mat or on the floor with the soles of your feet touching, your heels pulled in close to your groin. Grasp your ankles, lean forward to keep your balance, and let your knees fall outward. If this doesn't stretch your legs enough, gently press your legs down with your elbows. Hold for 30 seconds. Step 3