This is a time to slow your breathing and to free your mind. Some athletes will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition. If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful.
Pain indicates either incorrect technique or a medical problem.
If in doubt, ask a qualified health professional. The following are some examples of good stretches. There are many others and these represent just a starting point. Have fun and stay loose.