As the population ages, however, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.



Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you'll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

Pay Special Attention to Tight Areas. Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.

Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.

Warm Up First. Don't forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.

Stretch Your Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

Do It Consistently. It doesn't help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs - they're dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!Shoulder and Trapezius Stretch

• Stand upright with shoulders back, chest out, and feet hip-width apart.
• Clasp your hands behind your buttocks.
• Slowly lift your hands up and away from your body until they have reached the furthest comfortable position.
• Keep your chest out and your chin in without hunching over.
• Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least 15-30 seconds.

Shin Stretch

• Using a wall or chair as support, place your left foot behind your right foot, with the top of your left foot on the ground.
• Extend the bottom of your left shin as far forward as possible. Slowly lower yourself by bending both legs.
• Once you have stretched your anterior tibialis to the furthest comfortable position, hold for at least 15-30 seconds.
• Switch legs and repeat.