Generally I've heard/read that you shouldn't necessarily be stretching the muscles before a workout, but rather loosening them and warming them up. Think swinging arms, side to side steps or walking, arm circles and raises....that sort of thing to warm up.
I'd probably start off by talking to the trainer and letting him know that the last time you did exercise X, it hurt you and how. He should be able to ensure that you're ready to do that exercise and that you're using correct form.
Good luck!
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