Exercise 101: Stretch It Out

The stretches you need to get flexible and fit

When it comes to fitness regimens, stretching usually comes in a distant third — behind aerobics and strength training — probably because it isn't directly associated with weight loss or dramatic changes in appearance. Yet without a good stretch, all your hard work at the gym would not be complete. Stretching before and after physical activity will not only help prevent injury, but can also improve sports performance by increasing your range of motion and improving your coordination.

Even if you aren't going to get a full workout, spending 20 minutes a day stretching can have a wonderful effect on your general well-being. It will free your body of muscular tension, improve circulation and enhance muscle tone. Stretching now will also help you avoid some of the unpleasant hallmarks of aging, such as decreased flexibility, poor balance and stiff joints. Best of all, stretching makes you feel good.

Before you begin stretching, read the tips below to learn how to get the most from your exercise.

Stretching Dos and Don'ts:

Stretch as often as you can — three to five times a week is recommended.

Remember to stretch after you work out. Many people think stretching is only necessary before exercise, but stretching afterwards is essential to avoid cramping, tightness and reduced range of motion.

Warm up for three to five minutes prior to stretching. A warm-up is any continuous movement that increases your body's core temperature, such as going up and down the stairs a few times or riding a stationary bike.

Breathe slowly and deeply throughout each stretch. Calm breathing will help relax you and your muscles and facilitate safe, effective stretching.

Focus on the muscles being stretched and hold each stretch for at least 10 to 30 seconds, or five to six full breaths. Repeat each stretch three to five times.

Don't bounce. Bouncing can force the joints past their natural range of motion, causing sprains of the ligaments or tendons. Instead, focus on stretching to a point where you feel a mild tension. If the tension goes away after 10 to 30 seconds of holding the stretch, adjust your body ever so slightly until you feel a mild tension again, and hold for a further 10 to 30 seconds.

Most importantly, stretching should feel good. Never go beyond the point of feeling a mild tension in your muscles. If the tension is uncomfortable, you are overstretching and should ease up slightly.