Flexibility bring you to better health

You may find it difficult to spend time in exercise planning, let alone stretching. But most aerobic and strength training programs cause muscle tension. That's why it's important to stretch regularly to make sure your body is functioning properly.

Regular stretching can:

• Increases flexibility, which makes daily tasks easier
• Improves range of motion of your joints, which helps keep you mobile
• Improves circulation
• Promotes better posture
• Helps relieve stress by relaxing tense muscles
• Helps prevent injury, especially if your muscles or joints are tight

While Stretching, REMEMBER:

1. Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. 
2. Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. If you only have time to stretch once, do it after you exercise — when your muscles are warm and more receptive to stretching. And when you do stretch, start slowly.
3. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. Then repeat the stretch on the other side. For most muscle groups, a single stretch is usually sufficient.
4. Don't bounce. Bouncing as you stretch repeatedly gets your muscles out of the stretch position and doesn’t allow them to relax, making you less flexible and more prone to pain.
5. Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
6. Relax and breathe freely. Don't hold your breath while you're stretching.