Stretching, as addressed in Stretching: What is Flexibility?, is an important component of fitness. Stretching, maintaining a good level of flexibility, will decrease the risk of injury and muscular tension and increase coordination, muscular balance and postural awareness. It will also help you recover from exercise or strenuous daily activities at a faster rate, limiting soreness and encouraging muscles to "reset," so to speak.

How often should you stretch? As much as possible. It is one of the best things you will ever do for your body.

If you google how often should I stretch, you'll get a range of cookie-cutter articles about stretching. Some are more in depth and technical than others, most of them say the same thing with some variation. As much as possible is a good, if overly simple, answer. But before dropping into Downward Dog, please also consider where you are in your personal wellness and what your wellness goals are. For example, if you are recovering from frozen shoulder, you might do several light-intensity shoulder stretch sessions per day as opposed to only before or after a workout. If you are pregnant stretching should be done with caution, since during pregnancy there is an increase in hormones - namely relaxin and progesterone - that automatically increase joint flexibility and ligament looseness. Ballistic movements or "bouncy" stretches should definitely be avoided.

So depending on your wellness goals, there are several ways to incorporate stretching into your everyday life.

• Workouts: Though you would think everyone knows how important it is to stretch before, during and after workouts, many people - even athlete-status exercisers - skip this step in their program. Do not skip this step. Stretching before a workout will prepare your muscles for work, during can immediately ease tension and tightness that can occur during, for example, resistance training, and after a workout, stretching will help "reset" the muscles to the pre-workout length.


• At the Office: Sitting in a chair all day, IT Guy, or standing lock-kneed on hard tile all day, Sales Lady, depending on what you are doing on a daily basis, will stress your body. Consider what parts of you - when sitting, standing or walking for long periods - need attention. For example, Sitters, consider taking a few seconds to stretch the hip flexors, hamstrings and calves. Point and flex your feet.


• During Sitcoms: Be creative. You don't have to live in the gym to maintain your flexibility. Got a guilty-Monday-night-TV-pleasure? Make yourself stretch during the episode. Your body will thank you for your efforts and you will have been productive during the 30 to 60 minutes you indulged.


• Sunrise/Sunset: Most of us do this before we even get out of bed. Stretching first thing in the morning is a wonderful way to prepare for your day. Whether you do a full Sun Salutation or simply "say hello" to the major muscle groups. Likewise, taking a few moments to "reset" the muscles before bed, can send you off to sleep with less tension. Focusing on the breath - inhales and exhales - during stretching is also a great way to "come down" from your day.

Setting a stretching standard, a routine - like first thing in the morning or last thing at night - will help you maintain your flexibility over time. The most important thing to remember is to, as Nike might recommend, just do it. And do it often.

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