"No pain, no gain" has been a credo of some coaches and athletes in the field of sports for decades. As such, the number of avoidable sports related injuries in the U.S. is something to be marveled at. It is amazing that pulled muscles, aching joints and micro-tears to connective tissue are all on the rise, when they could be easily prevented with a simple and ancient weapon: the stretch.

One of the single most useful, yet neglected, tools in physical training is a proper stretching routine. Stretching limbers up muscle and connective tissues, stimulates increased circulation in the extremities and helps to prevent injury. *Everybody* in every physical activity can benefit from a simple stretch both prior to and after exercise. Proper stretching actually lengthens the muscle tissue, making it less "tight" and therefore less prone to trauma and tears. A stretching routine also feels good all by itself and can be a relaxing period of your day.

Starting from top to bottom, the following is a short, sample stretching routine that should take no more than 5-7 minutes:

Neck "Roll" - *Never* roll your head in a complete circle. A full circle is an unnatural rang of motion for your neck and puts unnecessary stress on the upper vertebrae. A proper head "roll" is more of a half circle, from shoulder to shoulder, leaning your head forward and rolling from side to side, then repeating the motion with your head leaned back. 5 half circles to the front and 5 to the back should loosen up the neck nicely.

Kneeling Shoulder Stretch - On hands and knees, place hands on floor ahead of you and pull body backwards, try to put your armpits on the ground. Hold for 10 seconds.

Shoulder Stretch - Stand with feet shoulder width apart and extend arms forward. Cross your left hand to your right shoulder and your right hand to your left elbow. (Imagine trying to pat yourself on the back) Simply use your right hand to pull your left elbow towards your body, feeling the stretch in your left shoulder. Hold for 5 seconds. Repeat on opposite arm.

Standing Quadriceps Stretch - Lean against the wall with your right hand. Reach behind you with your left hand and grasp the top of right foot. Gently pull your heel toward your buttocks. Hold for a count of ten. Do twice with each leg.

Hamstring Stretch - Standing with feet shoulder width apart, bend and the waist and reach towards the ground. It important to keep your knees neutral, neither locking them out nor bending excessively, while performing this stretch. If it's comfortable, try to touch the ground with your fingertips or, for the more limber among us, place the palms of your hands flat by our feet. It's important to note that you should stretch a muscle slowly, safely and *comfortably.* A stretch should be tight, not agonizing. Pain is not part of the game.

Hurdler's Stretch - While pushing with both hands against the wall, one foot near the wall and the stretching leg further away in a lunge. Lean forward while keeping your foot on the floor and feel the stretch in your calf. Leaning forward further will stretch the achilles tendon above your heel. You only need to feel a slight stretch in your achilles.

• · Don't force it. Easy stretching is best.
• · Don't bounce or swing your body against a fixed joint - like forcing a toe-touch with knees locked.
• · Avoid over-stretching any muscles.
• · Don't stretch injured muscles. Stick to easy limbering movements until the muscle is healed and ready to be stretched.
• · Don't overstretch after a hard race or workout.
• · Avoid exercises that might aggravate a preexisting condition, especially in the knees or back.
• · Ease into a stretching routine. Advance from one level of stretching to a more advanced level slowly,. as you do with any exercise. You have to walk before you can run.
• · Breathe properly. Take a deep abdominal breath and let it out slowly as you reach forward with your stretch.
• · Warm the muscles. A muscle can be stretched safely when it is relaxed and warmed up. Do some relaxation exercises and gentle stretches before and after exercising.
• · In cold weather, warm up indoors.
• · Continue your stretching routine in warm weather. Just because you are warm does not mean you are stretched and ready.
• · Don't hurry. Take your time. Stretch step-by-step and thoroughly. Use the same basic routine every day so you feel comfortable with it. Know it and stay with it.
• · Never cut short your stretching to jump into your training/exercise program. It is better to start 5-10 minutes later, than run the risk of injury.

*Remember: when a muscle is bounced or jerked into extension, it tends to "fight back" and to shorten. When the muscle is slowly stretched and held, it relaxes and lengthens. Reach out easily and hold; do not tug and pull. Your relaxed, lengthened muscles are less prone to injury and recover sooner from stress than unstretched muscles. Reach out easily until you feel a mild pulling sensation, hold for a count of ten and slowly return. Then relax for a count of ten before repeating.