thanks guys for the advice - I do appreciate it. I think I'm
   going to look to see i there is a video showing good stretches
   to do - I notice if I do simple stretches it allows me to do
   more - I just have to listen VERY CLOSELY to what my body's
   telling me 'cause JUST when I cross over the line, instant spasm
   that can last for a second or 15 minutes - and it's a LOOOOONG
   15 minutes... "