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 as time goes on, regular stretching becomes even more vital: With age, tendons (which connect muscle to bone) and ligaments (which hold joints together) lose elasticity and become stiffer, reducing range of motion, freedom and grace of movement, and comfort. 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. Old and new injuries 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 is some evidence that holding each stretch for just a few seconds and repeating it slowly 10 to 15 times is as effective. The advantage to this method of stretching is simple: Tissue damage can occur when you overstretch or do the wrong stretch for an injured area, and using a series of shorter "holds" may help you listen to your body more carefully. Trust your instincts and do not 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 an afterthought, relegated to the beginning or end of the day in a sudden burst of concentrated activity. Unfortunately, this sort of occasional stretching 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, repeated throughout the day, for example, can help offset the postural imbalance of a day spent sitting behind a desk.

Warm up - It is popular to warm up before attempting to stretch. Recent studies have shown, however, you can stretch anytime - if you listen to your body and don't push too hard. This is good news.

What feels good may not be best - inevitably, some stretches will be easier than others. Usually those enjoyable stretches involve relatively limber areas that do not need work. Learn to stretch completely, concentrating on the stretches that are difficult for you, if you really want to improve flexibility and 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 want to concentrate on the legs and hips.

Work into it - Always begin with gentle stretches and then proceed to more intense ones. Overextending can lead to injury.

Breathe - Slow, 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 always a signal that you need to back off. A feeling of tension - even shaking - in 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.

And never bounce - Keep stretches smooth, slow and controlled to avoid injury.

Give it a try For anyone looking to start or enhance a routine, here are some basic stretches that provide a good starting point.

Shoulder Circles
Stand straight, feet wider than shoulder-width, knees gently bent. Raise the right shoulder towards the right ear, take it backwards, down and then up again to the ear in a smooth action. Reverse direction. Repeat with other shoulder.

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

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

Side Bends
Stand straight, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, come back to the vertical position and then bend to the other side. Do not lean forward or backward, but keep your body in one plane as you bend.

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

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

Groin Stretch
Sit on the floor with tall posture. Ease both feet up toward the groin and place the soles of the feet together, allowing the knees to come up and out to the side. Rest the hands on the 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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