Stretching

Stretching is said to be an instinctive and natural human activity (Wikipedia).  It is also an essential part of any fitness program.  People who regularly stretch enjoy it and feel better afterwards.

Purpose and Benefits

The purpose of stretching is to lengthen muscle fibers and enhance muscle flexibility.  It is essential to stretch if you exercise because working out tends to shorten muscles fibers which, over time, will become tight. Other benefits of stretching include enhanced range of motion and injury prevention.  A major aspect of yoga's benefits and popularity is that is stretches so many muscle groups.

How to Stretch Correctly

Although stretching may be a natural human activity, there are right and wrong ways of stretching.  Stretching incorrectly can be harmful and even tear muscles.

In the link below, the Mayo Clinic includes several brief slide shows on how to stretch safely as well as recommended stretches for specific muscle groups, including calves, hamstrings, quadriceps, IT bands, hip flexors, etc.

Stretching: Focus on flexibility - Mayo Clinic

The type of stretching recommended in that link is called static stretching, where you stretch the muscle to the point where you feel tension -- but not pain -- and then hold for at least 30 seconds.  It is also important not to bounce when you stretch.

Another reputable health website WebMD, also provides advice about stretching, in particular dynamic stretching, in the link below:

Stretching and Flexibility: How to Stretch, When to Stretch

Other Stretching Tips

It is more beneficial to stretch after you exercise (when muscles are warm) than before.  At least this is true for static stretches.  Dynamic stretches that are performed while moving are more beneficial before exercising.  Stretching will be most beneficial when performed frequently, ideally daily, and can be done even when one is not exercising.

So what are you waiting for -- go stretch!