Gumby knew what was up

One constant in exercise is if you don't stretch your muscles you will most likely get injured, usually just as you're starting to feel great about yourself!

Lifting weights, running, swimming, the ellipse, all these forms of exercise work your muscles which means they are warmed up (stretched out) and are torn at the end of your workout. These tears in your muscles usually make you a bit sore for the next day or so, but when they heal your muscle is stronger, leaner, and/or more productive. However, this process repeated over and over means your muscles are more likely to tense up, cause cramps, or strain your bones and other muscles. The muscles you worked out during your gym time must be stretched out, consistently, to ensure they are growing and strengthening in the proper ways.

One great way to stretch and get a workout at the same time is to take yoga. A class or two a week can work wonders on flexibility (not to mention the deep breathing gives your muscles more oxygen which helps the repair process). If you can't, or don't want to squeeze yoga into your schedule (and I don't recommend trying yoga on your own, find a knowledgeable teacher to make sure you are practicing safe yoga) simply stretching on a daily basis can make sure you remain stretched out and feeling limber.

Try working 10-20 minutes of stretching into your daily schedule. Do you always sit down to watch TV at a certain time every night? Sit on the floor before the couch and touch your toes, straddle your legs and lean your chest forward, reach up and lean to each side, and clasp your hands behind your back and straighten your arms, keeping your shoulders down and chest high. (Make sure to also perform the back stretches I outlined a few weeks ago) This is a simple, full body stretch routine that you can stretch or squeeze into as much or as little time as you have, and can save your ankles from sprains, your ligaments from tears, and your back from spams.

MUY IMPORTANTE: When stretching the key is always "gentle." Never bounce in your stretch, always move with purpose and move slowly, never force yourself farther than what feels comfortable. Stretching too hard or too fast can be more damaging than not stretching at all. But that's no excuse not to do it! Just make sure that when stretching, go slow, hold the stretch for 10 seconds, and slowly come back to your starting position. On the next round try to go slightly further, but don't push it too far. Flexibility takes some time to build, but can benefit for years to come.