Getting started with flexibility and stretching

A big part of beginning a physical activity program is getting used to the feel of using your muscles, and flexibility can be a great place to start. Just as with other kinds of physical activity, it's best to start slowly and increase your efforts gradually.

Stretching exercises will help you as you become more active. Stretching before and after aerobic exercise (even walking) and muscle strengthening may help you feel better. One approach is to take 5 to 10 minutes before and after each program to stretch your muscles. Be sure to stretch the muscles you will be using when you exercise.

Tips for stretching

• Warm your muscles slightly before stretching them. Walk or do some other light aerobic exercise for a few minutes, then start stretching.
• Ease yourself into the stretch, relax, and don't push or bounce. You should feel a stretch in the muscle but not pain.
• Exhale as you do the stretch. While you are holding the stretch, inhale deeply.
• Try closing your eyes while stretching. It helps you relax and reduces self-consciousness and the urge to compete.
• Take a moment to enjoy the good, warm feeling that comes after a good stretch.

Try some of these stretches.