Stretching is a key part of a complete exercise program. However, many people skip it, thinking they don't have enough time or it's not very important.

Here's Why It's Important:

Stretching can help your body get ready for exercise. It also helps the body recover after aerobic exercise. Other benefits of stretching are:

• More flexibility
• Better range of motion
• Better blood flow
• Lower stress levels

Whether stretching can help prevent injury is unclear. Researchers continue to study the effects of stretching on injury prevention.

Here's How to Stretch:

There are two types of stretching: dynamic and static. Dynamic stretching involves you stretching the muscle while moving. Static stretch is when you are stretching a muscle group while staying in one place. You can do individual stretching exercises for each muscle group or you can do total body stretching routines.

Major muscle groups to stretch include:

• Back muscles
• Neck muscles
• Leg muscles: hamstrings, quadriceps, calf muscles
• Chest muscles
• Buttocks and hip muscles
• Shoulder and arm muscles
• Stomach muscles

Classes in total body stretching include:

• Yoga
• Tai chi

Here are some tips for safe stretching:

• Warm up your muscles for at least 5-10 before stretching. For example, walk gently while swinging your arms in wide circles.
• Start each stretch slowly. Breathe out as you gently stretch the muscle.
• Hold each stretch for about 30 seconds.
• Repeat 3 or 4 times.
• Include dynamic and static stretching. A walking lunge without weights is an example of a dynamic stretch. A hamstring stretch is one type of static stretch.
• It might be best to avoid stretching before an intense activity like sprinting or track and field events. Do be sure to do a long warm-up. Some research suggests that pre-event stretching may lower performance.

Here are some common stretching mistakes to avoid:

• Do not bounce during a stretch.
• Do not stretch a muscle that is not warmed up.
• If a stretch hurts, ease up. Do not strain or push a muscle too far.
• Do not hold your breath while stretching.