Almost all  of us become sore when we start exercising. Common causes for the discomfort that results immediately or a day or two after exercise can include

• tiny tears in the muscle tissue and/or connective tissue surrounding the muscle

• fluid retention surrounding the muscle tissue

• muscle spasms

• overstretching

You certainly do not want to cause more harm than good. Without an in-person analysis, the accurate reason behind your soreness cannot be determined.

As your soreness cannot be safely analyzed via the internet, specific recommendations cannot be made as to whether stretching would be appropriate under your present conditions.  

It is safe to say some soreness could be due to the new way you are using some of the muscles, though if any action causes sever pain you ought to stop the activity and seek guidance from your health care provider.  

Permitting a day of rest between stretching and yoga activities can help your muscles recover and support your overall goals.  When you have only minor muscle soreness, consider using static stretching.

Static stretching is a kind of stretch that is advised to alleviate muscle soreness. It involves holding a stretch for 2 minutes, resting for a minute, and then holding another 2-minute stretch.

To do this, position your body so that the joint involved is stabilized, placing the muscle at its greatest possible length.

For example, your knee needs to be straight, not bent, when you are stretching your hamstring muscles (located at the back of the upper leg).

Whether you carry out the stretch in a standing position, sitting upright, or lying on your back depends on your flexibility and how the stretch feels to you.

If you are going to stretch, always warm up in advance – such as by walking for at least 5 minutes. (You can do this in place, if you do not feel like walking around the block.)

Static stretching causes little to no muscle contraction, and definitely no pain. Prevent bouncing motions – they cause the muscle to contract, inflicting pain.

Since subtle changes in your body positioning may make a world of difference in the benefit you derive from a stretch, seeking specialist assistance on stretching is a good idea.

You can work with a knowledgeable Qualified Personal Trainer or Physical Therapist.

To find a qualified personal trainer in the area, visit the American Council on Exercise web site. Talk with your primary health care provider about getting a referral to a physical therapist.