It is very important to stretch before exercising. If you are about to exercise you should do some stretches before you start. Stretching will prevent pulled muscles and aches and pains. It will also help to improve your range of motion in some joints. You will soon find that stretching yourself fit is both enjoyable and beneficial to your overall fitness level.

You should treat your stretching routine with the same level of importance as your actual exercise session. Do not cheat as you will only be cheating yourself and opening up the possibility of strains and injuries that may prevent you from exercising until they have recovered.

The following stretches are especially suitable for a novice or someone returning to exercise after a long break. You will probably want to add to them after a while, please feel free to do so but use these as a bare minimum.

Toe Touches

Stand with your feet apart and arms by your side then gently reach up as high as you can with both arms. Bend slowly from the waist towards the ground. Be sure to keep your knees straight and your feet flat on the floor. If you can put both palms of your hands flat on the floor that is great. But if you can only reach just past your knees that is OK too. It will improve with regular stretching. Once you can go no lower, reach back up slowly as high as you can with both arms. Do another four of these stretches and try to stay relaxed. Do not try to force yourself into the stretch.

Side Bends

Stand with your feet apart and reach up both arms with your fingers intertwined. The palms of your hands should be facing upwards towards the sky. Stretch to your right with your body slightly forward of your hips. Then stretch to the left. Do not try to force the stretch, just do it gently and keep relaxed. Repeat this until you have completed it five times.

Wall Stretches

For this stretch you need a wall. Place both hands flat on the wall and lean towards the wall. Stretch backwards with your left arm. Try to keep your arm straight while bending your right leg. Try to push your torso away from the wall. Hold the stretch for a few seconds and then relax it. Repeat this five times with alternate arms and legs.

Crunches

Lie down on your back and place your legs on a bench or chair. Put your hands behind your head. Slowly raise your back from the floor and hold for a few seconds. Come back down slowly as this is part of the stretch too. Do this stretch five times.

Finally give your arms and legs a good shake out and you are ready to begin exercising. When you have finished exercising you should repeat this stretching routine, this lets your muscles and ligaments cool down. This also helps to prevent injury and strains and stops your muscles from tightening up once you have stopped exercising.