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Tight muscles can wreck a good workout. And they make everyday tasks like climbing stairs, lifting children or bending to tie your shoes pure agony. But the cramps, strains and pains that plague exercisers and couch potatoes alike can be prevented if you learn the healing power of a stretch.

Stretching increases flexibility, making it easier to work and play. Stretching also boosts blood circulation, which can shorten your healing time if you've had any muscle injuries. Regular stretching also improves posture, coordination and balance, and it can reduce your risk of injury when you exercise. And when you're under stress, stretching does wonders for relaxing tight, tense muscles.

What to stretch? Fitness experts say if you want to improve flexibility, focus on stretching your body's major muscle groups, namely calves, thighs, hip, lower back, neck and shoulders. Additionally, stretch muscles and joints that you use all the time, and any really tight muscles and problem areas. To stretch out those muscles, use your hands and arms, sit on the floor or stand, get on a machine at the gym or just ask another person to gently pull those tight spots.

And the best part of all, you can stretch anywhere, anytime--relaxing on the sofa at home, sitting behind the computer at work or standing at the bus stop.

The following tips will make your stretching session a success:

* Warm up before you stretch. You're probably thinking "Aren't you supposed to stretch to warm up?' Yes, stretching is part of the warm-up process, but stretching muscles when they're cold increases your risk of strains and pulls. Fitness experts advise that you start with at least 5 minutes of low-intensity activity, like walking or light jogging while gently pumping your arms, to prime your muscles for stretching.

* Go slow. Bouncing, swinging and twisting your body while stretching can cause small tears in the muscle. Scar tissue forms as these tears heal, making the muscle tight and prone to pain. Avoid this by focusing on control, not speed, while stretching. Lean slowly into the stretch in one smooth motion, hold it, then slowly release.

* Hold it, hold it, hold it. A common mistake people make when stretching is not holding the stretch long enough. Fitness experts say `hold your stretches for 30 seconds and even up to a minute for very tight muscles. However, stretch only to the point of tension, not pain. If your muscle starts aching or shaking, back off.

# posted by Medical Information : 2:54 AM