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Stretching is perhaps the most neglected part of physical conditioning. That’s probable because people do not associate flexibility with the more glamorous aspects of exercise – speed, strength and a lean body. In addition to just making you feel good, stretching promotes flexibility, is believed to decrease risk of injury and keeps the body functional. And without significant flexibility, real gains in physical fitness are difficult to achieve and maintain.

Limber joints and muscles provide the freedom of motion that makes exercise easier and more enjoyable. Most important, optimal muscle and joint flexibility are believed to result in a significantly reduced chance of injury to the muscles, tendons and ligaments, and help to prevent chronic back pain and stiffness. Stretching helps people of all ages and fitness levels to safely maintain a regular program of aerobic and strength training. Moreover, it helps to develop body awareness and contributes to your well being by acting as an excellent stress management tool.

When stretching, remember to warm up first, then move slowly into a stretch until you feel resistance – not pain (once this feeling of tension subsides, you can increase the stretch until the resistance returns). Hold that position and breathe deeply and slowly for at least 20 seconds. Be sure to stretch both sides of your body and never hold your breath.

Stretching is a special discipline that requires relaxation, concentration and patience for best results. Follow these tips and practice each stretch shown in the following illustrations for at least 20 seconds at least 2 to 3 times a week for 10 to 15 minutes a session. You will progress safely and surely.

Warm Up: You should always do a brief warm up before stretching to increase blood flow, raise muscle temperature and protect joints. Stretching while ‘cold’ may result in injury to the muscles, tendons and ligaments.

Stretch Slowly – Take Your Time: Move in and out of your stretches with slow, controlled motions. Hold the stretch for at least 20 seconds when you have reached a comfortable point. Fast and bouncy motions can increase the risk of injury. Concentrate on the body part you are working on. Close your eyes and imagine your muscles loosening slowly and gradually.

Pain = Gain: If there is any pain, STOP. Stretch gradually to the point of feeling resistance, but never to the point of pain. Never use muscular effort to increase a stretch. The gentle force of gravity and your body weight will determine the limits of your safe, effective stretching zone.

Breathe: Learn to breathe from your diaphragm. Your stomach not your rib cage and shoulders should rise and fall with each breath. Abdominal breathing encourages relaxation, lessens muscular tension and helps lower blood pressure.

Where to Start: Begin by stretching the major muscles first, then pay special attention to the muscles you must often use for your particular activity. Become used to stretching regularly and to stretch both sides of your body.

Pre- and Post- Workout Stretches: Whenever you stretch to prepare for exercise, always do it after your cardiovascular warm-up. Always stretch after exercise to promote circulation, minimize stiffness, and promote flexibility. Stretching after exercise is the ideal time because muscles are warm. It is also a perfect time to incorporate relaxation and stress management.

In Case of Injury: Stretching, as well as aerobic or strength training, should be avoided after most injuries. Mild stretching should be incorporated as part of rehabilitation , only after an acute injury has healed and your range of motion has returned.

It’s Not a Competition: Don’t become discouraged because you’re not as flexible as others. Flexibility varies greatly from person to person. It may take a while for you to notice an improvement, but you will improve. Stick with it and enjoy it at your own pace.

Dress Comfortably: Wear loose fitting, soft fabric clothes without restrictive belts, elastic, large buttons, buckles or tight knees. Dress warmly enough and lay on a mat or other soft surface. Choose breathable cotton or softly woven wool instead of synthetics.

When Should You Stretch? You can stretch in the morning before the day starts. At work, you can release nervous tension with stretching. When you have been sitting or standing for a long time you should always stretch afterwards. Stretching can also be done at odd times during the day (e.g. while watching TV or listening to music). Remember, don’t stretch cold muscles to their maximum. Even a short rhythmic warm up is better than nothing.

In a standing or sitting position, interlace fingers above your head. Now, with the palms facing upwards, stretch arms slightly up and back. Do not hold your breath.

Interlace your fingers behind your back. With palms facing outward, stretch your arms back and up. Make sure that you do not bend your upper body forward. Keep your back straight.

With arms overhead, hold elbow or right arm with left hand. Keeping knees slightly bent, gently pull your right elbow behind your head. Hold your hips to the left side when the first tension has subsided. This stretch also stretches the side of your upper body.

Place both hands shoulder width apart on a rail, then let your upper body drop down as you keep your knees slightly bent. Your hips should be directly above your feet. To get a more complete stretch, bend your knees a bit more. Make sure to keep your back straight.

From a bent knee position, interlace your fingers behind your head and lift your left leg over the right. Use your left leg to gently push the right leg toward the floor until you feel a stretch along the side of your hip and lower back. Keep upper back, shoulders, and elbows flat on the floor. Relax and stretch the other side. Remember: it’s not a competition, and it shouldn’t hurt.

Sit with your right leg straight. Put your left foot outside of your right knee with the left knee bent. Bend your right elbow and rest it on the outside of your upper left thigh just above your knee. Use your elbow to keep this leg stationary with controlled pressure to the inside. Now, with left hand resting behind you, slowly turn your head to look over your left shoulder. At the same time, rotate your upper body toward your left hand and arm.

Lay on your back and straighten both legs and relax. Then pull your left leg toward your chest by interlacing your hands above your left knee; keep the back of your head on the floor. Hold the stretch while feeling a slight tension in the back of your thigh. Repeat by pulling your right leg toward your chest. To protect your knee, grab behind the knee instead of in front.

While sitting, straighten your right leg. Rest the sole of your left foot against the inside of your straightened right leg. Then lean slightly forward from your hips while looking straight ahead and stretch the back of your right thigh. Don’t try to touch your toes but keep your back straight leaning forward. Keep your right foot upright with your ankle and your right leg relaxed (it can even be slightly bent).

Put the soles of your feet together with your heels at a comfortable distance from your groin. Now, put your hands around your feet and slowly pull yourself forward until you feel an easy stretch in the groin. Bend forward from your hips and not from your shoulders -–keep your back straight !

While standing straight or lying face down on the floor, bend your right leg and hold the top of your foot with your right hand. Pull gently. Keep standing straight while stretching with your right knee pointing to the floor. Relax your thigh muscles.

Stand a little way from a solid support and lean on it with your forearms. Next, bend your left leg and place your left foot on the ground in front of you, leaving your right leg straight. Slowly move your hips forward until you feel a stretch in the calf of your right leg. Be sure to keep your right heel on the floor, toes pointed forward. Put your weight on your left foot to stretch effectively. Repeat with the other leg.