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By: Mayo Clinic Staff, Feb. 21, 2007

Regular stretching is a powerful part of any exercise program. Whether you just finished running, biking, or weight lifting, those “worked-out” muscles need to be stretched. Here’s why:

• Stretching increases flexibility.
• Stretching improves range of motion of your joints.
• Stretching improves circulation.
• Stretching promotes better posture.
• Stretching can relieve stress.
• Stretching can help prevent injury.

Stretching essentials:

• Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
• Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favourite exercise at low intensity for five minutes.
• Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. Then repeat the stretch on the other side.
• Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
• Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Relax and breathe freely. Don't hold your breath while you're stretching.