Think twice before you hit the shower after a workout if you forgot to stretch your muscles. Regular stretching can help you relax and reduce the risk of injuries. Basic stretches are focused on calf muscles, thigh, neck, shoulder, hip, and lower back muscles.

The more prepared the muscles and joints are for a workout, the more protected from injuries you are, says Edward Laskowski from the Sports Medicine Center at Mayo Clinic, Rochester, Minn. The following tips may help you obtain fine results from a stretching program:

- Warm up before stretching or you can increase the risk of pulled muscles. During warm- up, do an exercise for five minutes at a low intensity, or walk while you`re pumping your arms.

- Try to hold each stretch for thirty, up to sixty seconds if you have a really tight muscle. There`s no need to stretch twice for most muscles if you hold it for thirty seconds or more.

- Bouncing during stretching makes you less flexible and may cause.

- Don`t go too far with stretching. If you feel any pain during stretching, you should stop.

- Try to stretch after the workout because muscles are more receptive then. Stretch three times a week for a better flexibility.

- If you have a hamstring or another problem, it`s good to stretch daily.

Stretching keeps you in shape, it`s an activity you can do it anytime, anywhere, no matter if you`re at work, home, or even traveling. It may be dangerous for people with injuries, such as strained muscles or a chronic condition. That`s why you should talk to a physician before starting a fitness program.

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