Stretching tight or well used muscles at home is as important as massage for keeping them in good working condition and reducing potential problems occurring with them.
Take just 5 minutes out of your day to hold a few stretches and you will see the benefits within a short space of time. A stretch must be held for at least 30 seconds to produce good results. Slowly ease yourself into a stretch, but keep it within your comfort zone. A stretch should not be painful, just a pulling of the muscle involved. After about 30 seconds the muscle will “give” a bit more and a true stretch is achieved.
Here is a link to some useful stretches to reduce common pain problems

FHT_Posture_Article.doc