by Leann Zotis

Created on: September 10, 2008   Last Updated: May 14, 2010

Stretching is the perfect warmup for every other movement we make in life. If you doubt that, take a look at Fido the dog or Fluffy the cat to understand the value of a good stretch. First one front paw extends, then the other, followed by the back legs. You can almost feel for yourself the exhilaration that moves through their bodies as they slowly re-energize themselves to rise from a nap and take on the new adventures of the day.

We humans can benefit in similar ways. Sudden movements, whether for exercise or just the mechanics of daily living, can lead to pain or injury if attempted without a little warm up first. Stretching is the basis for a comfortable exercise routine, a long walk in the park, or just getting out of bed in the morning and getting on with the business of life. It expands and relaxes tight muscles.

A few simple stretches over the head, a couple of back extensions and some upper body stretches to reach down to the floor each morning as we rise from our bed is all that it takes to fight off muscle strain, cramps or other types of muscles pulls that can result from sudden movements with cold muscles.

It's not just the physically fit who benefit from stretching. Everyone, from the Olympic hopeful to the most sedentary of couch potatoes, can reap benefits from stretching. Among the many and varied benefits of stretching are decreased stiffness, better muscle tone, improved range of motion, improved circulation, reduction in lower back pain, better posture, less overall stress and better overall performance. Not a bad payoff for a few minutes of easy movements.

Basic stretches include sitting in a chair and reaching forward, upward, or to the floor, doing arm crossovers or leg lifts. From a standing position, good stretching routines include lunges, leaning into a wall with your hands and pushing back, or bending and twisting from the waist with the hands either on the waist or raised in the air.

The correct execution of stretching will never cause pain. The old adage "no pain, no gain" definitely does not apply here. If you do feel pain, stop immediately, as you run the risk of damaging tendons or ligaments, conditions which can take weeks or months to heal. The most susceptible areas of the body for injuries that can be avoided or minimized with stretching are the joint areas, particularly the knees and the rotator cuff located in the shoulder. As with any form of diet or exercise, it is always wise to consult your doctor prior to beginning any new activity.

With so many benefits available from such a small investment of time, why not take a few minutes to stretch before beginning any daily activity. As an added bonus, it feels good, both physically and mentally.

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