Canyon Ranch (Arizona)

Stretches may not feel like the most rigorous part of your workout, but they are among the most important. Staying limber for life will help you stay mobile, avoid injury and feel more comfortable in your body. And there's a cumulative effect to stretching regularly: An in-shape 65-year-old athlete is likely to be in better physical condition than an overweight, 20-year-old couch potato. Age, however, can still take its toll on the body as tendons (which connect muscle to bone) and ligaments (which hold joints together) lose elasticity and become stiffer over time.

For that reason, there is no better time than the present to incorporate stretching into your daily routine. Learning how and when to stretch properly enables you to remain limber and simply feel better in the years ahead. Injuries, both old and new, often cause fewer symptoms and less stiffness if you do the right stretches regularly.

The right way
Although it's popular to hold stretches for 30 seconds, there's some evidence that holding stretches for just a few seconds and repeating them slowly 10 to 15 times may be just as strengthening and effective. Tissue damage can occur when you overstretch or do the wrong stretch for an injured area. Trust your instincts and don't push through pain unless you're working under professional guidance.

Here are a few simple actions that can help you develop a successful stretching life-plan:
A little goes a long way - Stretching often becomes a chore, relegated to the beginning or end of the day in a sudden burst of activity. Unfortunately, this sort of occasional activity has little effect on long-term elasticity. Instead, find free moments throughout the day for a quick stretch. A few minutes of stretching at work, for example, can help offset the imbalance of a day spent sitting behind a desk.

Warm up - It's popular to warm up before attempting to stretch. Studies have shown, however, that you can stretch anytime - if you listen to your body.

What feels good may not be best - Inevitably some stretching exercises will be easier than others. Sometimes, though, those enjoyable stretches involve areas of the body that don't need work. Learn to stretch completely and improve your range of motion.

Listen to your body - Knowing where your body needs stretching is another key to success. For example, someone who has been lifting weights may wish to work on the upper body, whereas a person who has been hiking may concentrate on the legs and hips.

Keep it simple - Always begin with gentle stretches and then proceed to the difficult ones. Overextending can lead to injury.

Breathe - Proper, natural breathing can improve relaxation. When breathing deeply, try to imagine the new supply of oxygen going to the areas being stretched. During the slow exhale, melt into the stretch. This can help relax the body further. Breathing should never feel forced or unnatural.

Know pain - Learning to distinguish between pain and sensation can be difficult. Pain is a signal that you need to stop. Tension on the muscle is a normal response to stretching and should subside the moment you stop stretching. Real pain is an indication that you are doing something wrong or that the stretches need to be modified in some way to reap the greatest benefit and prevent injury.

Stay hydrated - As in any athletic endeavor, appropriate hydration is always advisable.

Give it a try
If you're looking to start or enhance a routine, here are some basic stretches that provide a good starting point.
Shoulder Circles
1. Stand straight, feet wider than shoulder-width, knees gently bent.
2. Raise your right shoulder toward you right ear, take it backward, down and then up again to the ear in a smooth action.
3. Repeat with other shoulder.

Upper-Back Stretch
1. Stand straight, feet wider than shoulder-width, knees gently bent.
2. Interlock your fingers and push your hands as far away from your chest as possible, allowing the upper back to relax.
3. Feel the stretch between your shoulder blades.

Torso Twists
1. Stand straight, feet wider than shoulder-width apart, knees gently bent, hands resting on hips.
2. Rotate your upper body slowly and smoothly to bring your right shoulder to the front.
3. Rotate your upper body slowly and smoothly to bring your left shoulder to the front.
4. Keep your back straight and hips facing forward.

Side Bends
1. Stand straight, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on your hips.
2. Bend slowly to one side, return to the vertical position and then bend to the other side.
3. Do not lean forward or backward.

Hamstring Stretch
1. Stand straight, with feet slightly wider than shoulder-width apart, knees slightly bent, and the feet pointing at approximately 45 degrees to the side.
2. Hold your hands out in front of you for balance.
3. Bend at the knees until your thighs are parallel to the floor (basically a squat).
4. Straighten your legs to return to the starting position.
5. At all times keep your back straight, look straight ahead and ensure your knees always point in the same direction as your feet.

Calf Stretch
1. Stand straight with one leg in front of the other, hands flat and at shoulder height against a wall.
2. Ease your back leg farther away from the wall, keeping it straight, and press your heel firmly into the floor.
3. Keep your hips facing the wall and your rear leg and spine in a straight line.
4. Repeat with other leg.

Groin Stretch
1. Sit with tall posture on the floor.
2. Ease both feet up toward the body and place the soles of your feet together, allowing your knees to come up and out to the side.
3. Rest your hands on your lower legs or ankles and ease both knees toward the ground.
Make stretching part of your daily routine, like brushing your teeth. You'll feel better, move more easily and stay limber and fit for a longer stretch in life.

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