Add Flexibility to Your Workouts

Flexibility, along with aerobic activity and strength training, is a vital component of physical fitness. Unfortunately, many of us allow ourselves to fall victim to the Information Age. We lead sedentary lifestyles, sitting at our desks, working on computers, cradling phones in our neck, taking long airline flights, etc. These things stress our body. Joints become stiff, muscle tone deteriorates, reaction time and coordination drop off, and circulation decreases. As a result, we set ourselves up for injuries.

Taking a few minutes each day to stretch can have a dramatic effect, giving you a better range of motion and healthier muscles. Here are some stretching basics:

Warm up first. Stretching a cold muscle can strain and irritate the tissue. Start exercises slowly with some light stretching. But it's best to do most of your flexibility routine after you exercise, when your muscles are warmed by increased blood flow.

Hold your stretches for 20-30 seconds. It takes time to lengthen tissue safely.

Never bounce. Bouncing can cause small tears in muscle tissue. The resulting scar tissue makes your muscles less flexible.

Don't be afraid to ask questions. A sports medicine specialist, athletic trainer or physical therapist can help you improve your stretching technique.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.