Stretching is probably one of your least favorite activities, perhaps because it doesn't help you lose weight or make your muscles bigger.
Yet, stretching can be a very good use of your time each day, as it's the key to maintaining your flexibility, i.
e.
how far and how easily you can move your joints.
Maintaining your flexibility is particularly important as you get older because your tendons, which connect muscle to bone, get shorter and tighter which limits your flexibility.
As a result of this limited flexibility you will find yourself moving more slowly and deliberately, not standing up as straight as before and having difficulty bending down to pick things up.
Stretching can help overcome these problems by improving your posture and correcting muscle imbalances.
If you are a competitive sportsperson, stretching may also help you perform better by giving you the ability to move freely in a wide variety of directions.
The best time to stretch is after you have worked out or at least warmed up.
But, beware, stretching may injure you if you don't do it properly.
So, here are some simple rules to increase your flexibility effectively and safely:

• Stretch every day, if possible.
  Always stretch after a workout whether you've been doing cardiovascular or strength training.
  On days when you haven't worked out, be sure to warm up first with a few shoulder rolls, easy waist twists or light cardiovascular activity, such as jogging on the spot or climbing a few stairs.
  
• Establish a basic stretching routine.
  If you have never stretched before or it's been a while since you last stretched, it's a good idea to start with 5 minute routine consisting of some classic stretches such as the neck stretch, chest and back extension, standing hamstring stretch and double calf stretch.
  
• Get into each stretching position slowly.
  Gently ease yourself into a stretch and avoid jolting or yanking yourself into position.
  
• Gauge the amount of tension you're feeling.
  When it comes to feeling pain, a stretch should range from mild tension to slight discomfort.
  It should not cause sharp or severe pain anywhere in your body.
  Instead, you should feel the stretch spread through your muscles in the area you are focusing on.
  
• Don't bounce.
  Whatever type of stretching you do, always get into the stretch position slowly and then hold or gradually extend the stretch.
  Bouncing tightens your muscles rather than loosens them and if you bounce too hard you run the risk of pulling a muscle.
  
• Take deep breaths.
  When you are in the stretch position, take several deep breaths to help you relax.
  

If stretching is not yet part of your fitness regime, I hope this article has persuaded you of its benefits and provided some useful tips on getting started.
There are literally hundreds of stretching exercises to choose from, so try to learn some new stretches over time to enable you to vary your routine and to pay extra attention to the muscles that you use most in you daily life or workout.