By Barbara A. Brehm, Ed.D.

STRETCHING - We know we should do more of it, but there never seems to be enough time. And when we do find time to stretch, we wonder if it's really doing any good.

We've all seen what can happen to flexibility as people age. A decline in flexibility can mean poor posture and consequent muscle aches and pains, along with limited and painful movement. Regular stretching can help preserve flexibility, and keep muscles and joints healthy. Regular stretching may also reduce risk of injury, and counteract chronic muscle tension that arises from too much stress and a sedentary lifestyle.

Visit almost any exercise class or weight room and you will see many styles of stretching. Some people appear to be tense, rigid and hunched up, forcing a stretching position that is uncomfortable, their muscles tightening in protest. As you can imagine, this approach is relatively ineffective. Other people sink into a stretching position with the relaxation of a cat basking in the morning sun. These folks are getting the most from their stretching exercises.

Fitness experts generally recommend about 10 to 20 minutes of stretching at least three times a week. Here are nine suggestions for maximizing the benefits of your stretching program.

See your doctor first, if needed

Check with your doctor and get guidance from a physical therapist if you have any problems with your joints, such as tendonitis or arthritis. Stretching an injured joint or muscle can make it worse and can delay healing. A physical therapist can prescribe a program of therapeutic exercise tailored to your particular health concerns. Most of these prescriptions include plenty of stretching. Incorporate your physical therapy exercises into your stretching program.

Stretch when your muscles are warm

Warm muscles are more elastic and responsive to stretching exercises, and are less likely to get injured. Many people stretch for 10 to 20 minutes after exercising. If this is not convenient, try stretching after 10 minutes of brisk walking, or after a hot bath or shower. Stretching without a warm-up is better than no stretching at all, but be very gentle.

Be safe

Learn safe stretching exercises for all of the major muscle groups. Ask your exercise instructor or personal trainer for advice if you are new to stretching. Be sure you are in the correct position for each stretch to avoid injury.

Stretch but don't strain

Get into your stretching position and reach until you feel a mild to moderate amount of stretch. Breathe smoothly and hold each stretch for 20 to 30 seconds, until you feel your muscles relax and the position becomes easier to hold. If this doesn't happen, you may be stretching too far. Ease up a bit, and try again.

Relax

Use your breathing to encourage relaxation, especially in the muscles being stretched. Allow your breathing to become slower and deeper as you stretch. As you exhale, reach a little farther to increase the stretch.

Keep a positive mental attitude

Enjoy your stretching as much as possible. Expect improvements to be slow and avoid comparing yourself to others. Focus on your own relaxation and progress.

Listen to your body

While beginners may experience some tightness and discomfort when stretching, it should be mild. Pain is always a signal to stop and figure out what you are doing wrong. Are you in the correct position? If you are very inflexible, you may need advice on modifying the exercise position. Have you pushed yourself too far? Control your enthusiasm and go more slowly!

Don't bounce

You may see some athletes using ballistic stretching techniques that include bouncing, but these are not recommended for most people. They increase risk of injury and may cause the muscles to tighten rather than lengthen.

Add stretching to your daily life

Do some stretching when you are watching television, chatting with friends or taking a break at work. If your work involves a great deal of sitting, stretch your upper back, shoulders and neck several times throughout the day. Remember to go carefully if you are not warmed up.