Not everyone includes stretching in their workouts or daily activities. Stretching does not get the respect it deserves. But, what is the first thing an animal does instinctively when it wakes up? Don’t you think Mother Nature knows best? I teach stretching to my patients to increase mobility, reduce pain, speed the healing process and reduce risk of future injury.

There are three basic rules to stretching:

1. Never go to the point of pain. If you stretch too far, it will be uncomfortable and will trigger a reflex in the muscle that actually tightens it. Stretch to a point that is comfortably tight and hold it there.
2. Hold your stretch until the tightness is gone — no bouncing and no counting to 20 or 100 or 500, these numbers mean nothing. Hold your stretch still until it is no longer tight and you will have achieved your goal. Be patient.
3. Always stretch both right and left sides. One side will likely be tighter and take more time, but you want to be even in the end.

If you follow these three rules, you should be able to stretch as much as you want and achieve excellent results, but I have some other pointers for you, too:

1. Warm up a bit before stretching. I use an exercise bike for 10‒15 minutes, but even walking will work.
2. Make stretching a routine. Don’t wait until you hurt, but if you have tight muscles, concentrate on them first.
3. Dedicate a time each day for stretching. I am a morning person, but if you function better at night, do it then.

You will find that stretching feels good, and you will look forward to doing it. Stretching is a chance to treat your body well, and that is a good thing.