STRETCHING: Make time for stretching, just as you do to train.

We all go through it.
You're running late, and have only 15 minutes to get the job done, you don't feel like it, or perhaps, feel it doesn't really make a difference, but you must decide... “To stretch, or not to stretch?”

Why do we stretch? For many reasons.

• enhanced physical fitness
  
• enhanced ability to learn and perform skilled movements
  
• enhanced dynamic range of motion during activities
  
• increased mental and physical relaxation
  
• enhanced development of body awareness
  
• reduced risk of injury to joints, muscles, and tendon

• reduced muscular soreness
  
• reduced muscular tension
  
  Stretching is generally done by most people after a workout, however, getting in that stretch prior to going into an intense workout, is just as important.
  
  WHERE DO WE START?
  
  First, warm the body up, get the blood flowing throughout your body, raise the body's temperature, get synovial fluid moving, and most importantly, use stretching as a preventative measure to avoid injuries, by preparing the muscles for the impending workload.
  
  You can accomplish this by simply walking on the treadmill for five minutes at a brisk pace, the stair master for five minutes at a bit less than comfortable setting, the elliptical for five minutes briskly with light resistance, or stationary bike for five minutes, etc. You get the picture. Of course, this can also easily be done at home. Quickly go up and down your stairs for five minutes, jog up and down your street for five minutes, do burpees for five minutes, ride your bicycle, or jump rope.
  
  A proper warm-up brings us to a state of breaking a sweat, and we feel our heart rate beginning to rise. At this point, it's a good time to get in the pre-workout stretch, an entire body stretch is always ideal, however, if time is an issue, focus on the muscles that are to be used heavily during your training. For instance, if you're running bleachers for training, focus on stretching the hips, quads, hams, glutes, and lower legs. Hold the stretches, work the Range of Motion (ROM), then get right into your workout.
  
  Post-workout, bring your heart rate back down before going into your stretches, you'll be much more relaxed and focused. Really take time to stretch the whole body this time, giving added attention to the muscles you've just stressed. Hold each stretch for 20-30 seconds, playing with the ROM, and rehydrate. Stretching is a great way to wake up, refresh yourself, prepare your body for exercise, and prevent injury. Many injuries are due to lack of full range of motion, and/or training when ill, tired, or distracted.
  
  Start where you are at, and keep at it, daily. You will be surprised at how quickly the body begins to loosen up. It takes just five to ten minutes a day to keep the muscles pliable.
  

Stretching is also invigorating after travel, sitting for long periods of time at a desk, or even while traveling when one doe not have time for an official 'workout', as it increases circulation (this includes to the brain, for afternoon slumps), restores a state of feeling healthy, and refreshes the mind, body, and spirit.