If you tend to ditch stretching before and after your workouts, this class is for you for no other reason than it will make you do it. Flexibility becomes more and more crucial as we age and our muscles get tighter. Stretching is also a wonderful complement to any cardiovascular or strength-training exercises you might be doing.

cardio

flexibility

strength

weight loss

injury potential

schedule flexibility

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the workout
You start by slowly moving into a stretch position, and hold it until the tingling sensation dies away. Then, take a deep breath in and as you breathe out, increase the stretch a little further. Do this for up to 30 seconds per stretch. You’ll need to include at least one stretch for each major muscle group including your bum, legs, arms, abs, lower back, arms, shoulders, and neck.

upside
Stretching can be done almost anywhere -- a plane, a train, at a desk, in bed or talking on the phone. And the benefits of regular stretching include increased flexibility, better posture, stress reduction and relaxation.

downside
Some people have an easier time with flexibility than others. Runners especially have a hard time becoming flexible because running causes their muscles to shorten and tighten constantly.

the pros say

You should stretch each area of the body equally. The more flexible you are, the easier it will be to do everyday activities like walking up the stairs, running to catch a bus and lifting that box onto a shelf without injury.
Start with light, easy stretches for 5-10 minutes until your muscles are warm. Then, move on to the more difficult movements.
Do 1-3 repetitions of each stretch and hold each one for 30 seconds.
It’s OK to push a stretch to the point of mild discomfort but never to the point of intense pain.

requirements
Gear: none needed.
Instruction/Facilities: none, although a mat or plush carpet will keep you comfortable.
Time: daily, for as little as 5 minutes or as much as 60 minutes, depending on your goals and how much you enjoy it.

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Stretching