You can watch any professional sporting event, whether it is a football game, soccer match, track meet, baseball or hockey game, and you'll always see one thing in common. Professional athletes always begin by warming up with stretching exercises. These men and women know that stretching is more than a way to limber up for a big game; it's necessary for top performance and safety.



If time, budget or your fitness level limits you to a morning jog around the block or a workout at the local gym three days a week, you still need to perform stretching exercises every bit as much as the pro athletes do. If you want to stretch your workout to its maximum effectiveness, here are a few things to keep in mind:

No Pain, and So Much to Gain

Stretching not only increases your flexibility, it also helps you to avoid painful injuries. Most people know that they should stretch before working out to prevent injuries, but not everyone realizes that it's also important to stretch after a workout as well. Stretching while the muscles are still warm can increase their flexibility. Enjoy a good stretch before, and after, every game or workout.

Stretch in Stages

Work slowly and progress incrementally until you've achieved the most difficult stretching exercises. Don't try to tackle the toughest stretches first.

Stay Flexible

While stretching, increase your flexibility by holding your position for sixty seconds or more. While holding your position for twenty seconds is sufficient for warm ups, holding each position for at least 60 seconds will help to develop your body's flexibility.

Be Bounce-Free

Be careful not to "bounce" your stretches. In other words, avoid going into stretching position then immediately returning to the relaxed position repeatedly. Get into stretching position, hold it for several seconds, and then slowly relax. You may safely repeat stretching exercise when they are done in this manner. Bouncing or forcing yourself into a position during stretching exercises can create strain or damage in certain joints or muscles.

Stay Connected

Warm up all of your muscle groups. Remember, every muscle in your body is connected, and most of them will be used while you are exercising. For example, many people tend to neglect their neck while performing their stretching exercises. The neck muscles are vitally important and the exercises are very easy to do. It's as simple as placing the palm of your hand against your forehead, and gentle pushing. The same should be done at the sides and back of the head.

Do It For You

Follow your own personal stretching requirements, and don't simply repeat what someone else is doing. Respect your limits and know your capabilities. Don't force yourself to do certain exercises simply because others are doing them. Your body will tell you what it needs. Start off slowly and increase your limits as you are able. Your body will be too tired on some days, and you'll have to reduce your range of motion.

Rest and Relax

Don't be afraid to take a break. When you rest between sets and stations, you are allowing your body enough time to recover some of its spent energy. It's also advisable to avoid working the same muscle groups consecutively for two days. Muscles grow in periods of rest.

Have A Heart

Stretching exercises and rigorous workouts are great for your body, but your heart needs exercise, too. Implement aerobic exercise into your workout. Aerobic exercises use oxygen for fuel and really get your heart pumping. Running, biking, swimming and jumping rope are all great forms of aerobic physical activity.

Let the Music Move You

Stretching and exercising is not always fun, but music can certainly make it a lot more enjoyable. Keep a radio or an MP3 or CD player close by and use the music to boost your intensity and keep you focused during long periods of training. If you're working out in a group setting, use good headphones to avoid disturbing those around you.

Wake Up with a Stretch

Stretching should be part of your every day routine. Regular stretching will increase your levels of strength and flexibility and expand your range of movements. Even if you don't routinely exercise every day, a session of daily stretching can feel great!

It's too bad that stretching isn't considered to be a necessary piece of safety equipment. No one would think about playing football without pads, or skateboarding without a helmet. For safety's sake, always stretching before exercising to prevent injuries and increase your potential. Besides, a good stretch just feels great!