Canyon Ranch (Massachusetts)

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 remain 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 stay limber and simply feel better in the years ahead. Old and new injuries cause fewer symptoms and less stiffness if you keep up a thorough stretching program.

The right way Although it is popular to hold stretches for 30 seconds, there is some evidence that holding stretches for just a few seconds and repeating them slowly 10 to 15 times may be as effective and has the benefit of strengthening the tissue. Do be aware that issue damage can occur when you overstretch or do the wrong stretch for an injured area. Trust your instincts and do not push through pain unless you're working under competent 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. 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 is popular to warm up before attempting to stretch. Recent studies have shown, however, you can stretch anytime - if you listen to your body. This is good news.

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 do not need work. Learn to stretch completely and improve your range.

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. If you are very limber and have a chronically sore muscle, it may be overstretched. Take it easier and see if it improves. Never bounce while stretching.

Breathe - Proper, natural breathing helps tissues relax. 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 back off. 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.

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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