Stretching exercises help keep your joints flexible, prevent stiffness, and may help reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes also helps your body warm up and get ready for aerobic activities such as walking or swimming, but some people find it easier to stretch after their activity ends (and that is fine, too).

Some activities that count as flexibility exercises include:

• Basic (static) stretches
• Dynamic stretching (such as high knees or back kicks)
• Yoga
• Pilates
• Tai chi

It is important to make sure you are doing basic stretching exercises correctly. Stretching should feel mild and relaxing. It should never feel uncomfortable or painful.

Follow the pointers below when stretching or doing any flexibility exercises.

Do

• Relax as you stretch
• Stretch only to the point that you feel mild tension
• Hold a steady stretch for 5-15 seconds
• For dynamic stretches, keep your movements fluid
• Breathe deeply and slowly as you stretch
• Keep it comfortable
• Ease off the stretch if you feel discomfort

Don't

• Bounce or bob as you stretch
• Focus on tension-creating thoughts
• Hold your breath
• Strain or push to the point of pain