A smooth, level area with plenty of room for motion (such as a lawn or carpeted floor)

Clothing that lets you move freely, such as sweats or leggings

Optional: an exercise mat

About fifteen minutes

Gluteal muscles: The muscles in your buttocks.

Hamstring: The muscle at the back of your leg that runs between your hip and knee.

Lumbar: The lower region of your back, approximately from the base of your rib cage to your tail bone.

Quadriceps: The muscle at the front of your thigh that runs between your hip and knee.

Stretch until you can feel the tightness in the muscle, not in the joint. If you feel it in the joint first, you're doing it wrong.

Stretching before you work out is important, but experts say it's just as important to stretch after you work out. It helps muscles heal faster, which helps prevent soreness the next day.

If you're just getting started on an exercise or stretching regimen, it's often a good idea to spend a session or two with a personal trainer who's knowledgeable about stretching techniques. This is also helpful when you're ready for a more intensive stretching program.

2torial #0503: Learn2 Stretch Before Exercising Loosen up for a change! Feeling a little stiff? Maybe you're an exercise fiend, but your body is starting to respond to your workouts with neck cricks and muscle cramps the next day. Whatever your complaint, an important step to keeping yourself healthy and limber through the years is to stretch properly. Whether you're racing for first prize or just racing to catch the bus, stretching prevents aches and pains and promotes the health of your muscles, tendons and ligaments. We'll explain some basic stretches for your most important muscle groups. Performing them will help prepare you for basic physical activity and help you unwind after exertion. If you're planning a particularly grueling workout, you'll want to develop a more comprehensive stretching regimen. But this will be a good start, and for many purposes, the stretches described here should be plenty. Stretching does two major things for us, at the cellular level. First, it extends muscle fibers, actually elongating them (that's why it's called stretching). Second, it increases blood flow to the muscles, ligaments and tendons, providing the cells with more oxygen and nutrients. Stretching is one of the easiest favors we can do for our bodies. If you're about to exercise, stretching will help prevent injuries and increase your energy. Even if you're not the exercising type, stretching will increase flexibility, help your coordination and reduce muscle tension. You'll get the greatest benefits from stretching if you make it a regular habit, a part of your workout or a part of your day. And it's never too late to start. If you have any injuries or health problems, though, be sure to check with a physician before you begin. Warm up For muscles to work at their peak, they need to be warm. Even before they'll be able to stretch properly, it's a good idea to raise their temperature. The best way to do this is a little light jogging. Nothing heavy, just go around the block. Jog in place if you prefer. If you're not the jogging type, a brisk walk can also work. Shake your arms around. Try to exert all your muscles slightly. When you first break into a sweat, you're warm enough. If possible, stretch in a warm room. Lying down on a cold mat in a cold room does your body no favors. And as you stretch, keep a few important things in mind. Slow down to limber up. Rushing won't get you anywhere when you're trying to get flexible. Take your time. No sudden moves. One word constantly pops up throughout this 2torial: "gently." Don't force anything. All your movements should be gradual and moderate. Stretch only to the point where you feel mild muscle tension, not pain. A little burn in the muscles can be a good thing; sudden twinges are extremely bad. If it hurts, stop. Hold it. You should try to hold every position for 15 to 30 seconds. That gives the muscles and tendons the time they need to actually stretch out, and allows blood to flow into the muscles. You will hear differing opinions on how long you should hold a stretch; just don't overdo it. Start slowly and extend the duration of your stretches as you grow comfortable with them. Don't bounce. Bouncing while you stretch tends to break blood vessels, and can cause the muscles to seize up. Use gradual and steady movements. Breathe. Breathing is a good idea any time, but it's particularly important when you're stretching. When you exert yourself, you may tend to hold your breath. Resist the urge. Focus on taking deep, controlled breaths, and on exhaling all the way as you reach for the position. It'll bring more oxygen into your bloodstream, which in turn provides more oxygen to your muscles. Stretch your legs Stretch your hamstrings. Standing up, place your right foot on an object at a height somewhere between knee-level and waist-level. The seat of a chair is a good idea. Keep the elevated leg slightly bent, not rigid. With your left leg slightly flexed, bend forward from the hips, supporting yourself on something sturdy (like another chair or a nearby wall). Don't round your back. Hold for 30 seconds, then switch legs. Stretch your calves. Stand upright with your feet together. Then, keeping feet parallel, step forward with your left foot, keeping your hands in front of your torso for balance (you can also place your hands on your bent leg for balance). Shift your body weight forward by bending your left leg, keeping both feet flat on the floor. You should feel the stretching in your rear calf. Repeat with the other leg. Stretch your quadriceps. Stand with your feet together, with your left hand on the wall for stability. Gently kick your right foot up behind you, and catch the ankle with your right hand. Now pull the heel in toward your buttocks until you can feel the burn in the front of your leg. Tuck your pelvis forward and keep your knees close together. Hold for 30 seconds, then switch legs and hands. Stretch your inner thighs (the butterfly stretch). Sit on your mat or on the floor with the soles of your feet touching, your heels pulled in close to your groin. Grasp your ankles, lean forward to keep your balance, and let your knees fall outward. If this doesn't stretch your legs enough, gently press your legs down with your elbows. Hold for 30 seconds. Stretch your upper body Stretch your triceps. In a standing position, point your right elbow at the ceiling, keeping your arm close to your head. With your left hand, gently pull the elbow toward the spine, until your right hand is touching your spine. Make sure your arm stays by your head. Hold for 30 seconds, then switch arms. Stretch your chest and shoulders. In a standing position, clasp your hands behind your back at waist level. Press hands down, so that your chest juts our slightly. Then, keeping your arms straight, slowly and gently elevate your hands, until you feel the stretching across your chest and in your upper arms. Bending forward slightly can help you lift your arms a little higher. If your shoulder joints hurt, you've raised your hands too far. Stretch your torso. Standing with your feet shoulder-distance apart, place your right hand on your right thigh for support. Keeping your hip in, reach your left hand up and angle your arm over your right shoulder, with your palm toward the ceiling. Keep reaching for 15 to 30 seconds. Then switch arms. Stretch your back and neck Roll your neck. With your back straight, lean your right ear as far as you can toward your right shoulder. Hold for 15 seconds. Then roll your head slowly forward, and over to the left side, keeping your chin as close to your chest as possible. When you get to the left side, hold for 15 seconds. Then start on the left side and repeat. Important: Don't roll your head in a full circle, or drop your head back against your spine. It can grind the vertebrae (yuck!). Stretch your back and gluteal muscles. In a sitting position, lay your left leg out in front of you, with your right leg bent, so that your knee is near your chin. Place your right foot on the left side of your left knee. Place your left hand on the ground so that it touches the outside of your right thigh, with your right hand on the floor behind you. Now gently push against your leg with your left elbow, twisting your torso to the right, and turning your head to look behind you. You should feel a stretching in your buttocks, and a gentle stretching of the back. Switch legs and repeat, turning toward the left. Stretch your lower back. Lie on your back, and, bending your legs, bring your knees up to your chin. Pressing your lower back against the floor, grasp both legs at the back of the thighs, and then pull your knees gently toward your chin. Your buttocks will lift off the floor, stretching the lumbar region of your back. Hold for 15 to 30 seconds. Now don't forget to stretch again tomorrow!   -end- Learn More!