Stretch for your health: Most people skip this part of their workout. But stretching is an important weapon in your battle to stay fit!

Many of us ignore stretching as part of our exercise routine. We tend to neglect It and concern ourselves only with a strength-training session or aerobic workout. But it's wise to stretch properly.

Stretch before and after exercise. When you do it before, exercise is easier, and you are less likely to be injured. In competitive sports you'll perform better with supple muscles. And yes, your golf or tennis game will improve.

Stretching is also important after exercise, because it helps disperse the lactic acid your muscles accumulate, allowing you to recover faster from a heavy workout. Muscles tend to tighten and become shorter after intense exercise, which leads to the stiff feeling you suffer the next day. Stretching after your workout helps muscles return to their original length, reducing your tightness and soreness. If you're still stiff the day after heavy exercise, stretch again to decrease the discomfort.

Warm up with light activity before stretching. Begin your warm-up by moving joints to lubricate them with synovial fluid. Move each joint over its range. Rotate ankles, knees, shoulders, wrists, and elbows. Perform slow circular movements, both clockwise and counterclockwise.

Then do some light exercise for about two minutes, such as walking in place and moving your arms. This raises your body core temperature and increases blood flow. More blood in your muscles improves their strength and flexibility, and reduces the chance of injury. If you are cold, take extra time to warm up.

Then stretch, followed by your heavy exercise routine. After your workout, stretch again. Include stretching as part of your cooldown. However, note that tired muscles are not as pliant, and this decreases the range of movement. You may not be able to stretch as far as before exercising.

Most people don't know how to stretch properly. Hold a stretch for 10 to 20 seconds, then back off or return to the starting position for about 10 seconds. Repeat each stretch three times.

When a muscle is extended, it naturally tightens and resists the extension. It's called the "stretch reflex." Try to relax all the muscles involved, because a relaxed muscle stretches easier and farther. Overcoming this inherent characteristic requires effort and practice to relax the muscles. Take slow, deliberate breaths to help you relax.

While stretching (even when you stretch properly), you will experience some discomfort, but if there's a burning sensation, stop at once. You may not be sore yet, but you will be the next day. If the stretch causes severe pain, you have already caused tissue damage. The resulting soreness may persist for several days.

In her book Stretch and Strengthen Judy Alter says that if you feel pain, then you must discontinue stretching immediately. If pain occurs during or immediately after the activity, then it might be a serious tear requiring medical attention.

If you are uncomfortable after stretching, you're being too aggressive. Go easier and reduce the intensity of your routine next time. You will definitely feel tension in your muscles, but if the sensation becomes sharp, then you are overdoing it.

Insufficient warm-up can produce problems. This, and overstretching, causes microscopic tearing of muscles. You might not feel any immediate discomfort, but you're more susceptible to injury. Sometimes pain from a minor tear doesn't appear for several days.

After an injury muscles tend to shorten while healing. Light stretching helps restore elasticity. But keep it very gentle, because intense stretching will aggravate the injury and delay healing.

Bob Anderson's book Stretching has become a classic with its sound advice and easy-to-follow routines. Anderson is one of America's best-known stretching experts. He says, "When you stretch correctly, the feeling of the stretch will diminish somewhat after you have held it for eight to 10 seconds. If the feeling becomes painful or grows in intensity as you hold the stretch, you are overstretching and should ease off slightly."

Here are 12 stretching routines to do before and after a workout:

1. Make a tight fist. Then spread your fingers as far apart as possible. This helps prevent carpal tunnel syndrome.

2. Try to touch your ear to your shoulder. Go both ways. Don't move shoulders, because it defeats the purpose of this exercise.

3. Bend one arm behind your head as if you are scratching your back. Gently pull down with the other arm. Do both arms.

4. Then place one arm horizontal across your chest. Pull it closer by placing the other hand above the elbow until you feel the shoulder stretching. Do both arms.

5. With arms hanging at sides, roll both shoulders in a circle backward. Rotate slowly; then go forward. Use the full range of motion. Then hold both arms out straight to the side. Move both arms back as far as possible.

6. With knees bent slightly and your left arm hanging at the side, and right arm straight up, bend to the left and move your left hand straight down your leg. Go both ways.

7. Stand with knees slightly bent and feet about a foot apart. Start bending by slowly rolling your head down to the chest. Continue by rolling shoulders and upper body forward. Keep on rolling down until your fingers approach the floor. Go as far as possible, but don't bounce, and keep knees slightly bent. You can help a little by grabbing ankles to pull yourself down. Doing this with knees straight, or with feet farther apart, places unnecessary stress on knees and lower back. While 'bent over with arms hanging down, move your hands in small circles. This helps shoulder soreness. Then slowly straighten up. Don't recover fast, because it may cause dizziness.

8. Sit on the floor with your legs straight and try to move your toes up toward your shin. Do one leg at a time. Help by gently pulling your feet with your hands. You can stretch the same muscles by standing with one foot flat on the ground facing forward and taking a long step with the other leg. Doing this while sitting is safer.

9. Sit on the floor with legs in a wide "V"; try to touch your head to one leg. Don't lock your knees. Then sit erect and relax. Go toward the other leg. Then go straight ahead trying to touch your head to the floor. You can gently pull yourself down by grasping your ankles.

10. Sit on the floor and touch the soles of your feet together. Grab ankles (not toes) and with your elbows push your knees toward the floor.

11. Still sitting on the floor, keep your left leg straight; bend your right leg, and place your right foot flat on the floor to the left of your left knee. Then turn the upper body to the left and look over your left shoulder. Help the body to twist around by pushing with the right elbow against the raised knee. Do this slowly. Go both ways.

12. Lie on your back. Place your hands under one knee and slowly pull the knee toward your armpit. Pulling from the top of the knee causes stress on the joint. Keep the other leg straight. Do the other leg and then pull both legs together toward your chest. Feel the muscles in your lower back stretching and relaxing. Then with knees bent and feet flat on the floor, flatten your spine so that the small of your back is on the floor, and hold this position for about 15 seconds.

Some final tips: Don't ever bounce. Bouncing (called ballistic stretching) uses the muscles as a spring. People often bounce because they think it helps them to reach their goal faster. It tends to overextend muscles, which may cause injury because it does not allow your muscles to adjust to, or relax in, the stretched position.

Also, if you don't stretch regularly, your muscles have shortened. It takes time to lengthen them. You may have limited movement at first. A gentle daily routine, instead of an infrequent intense program, is the quickest and safest way. Massage the muscles you're trying to stretch. It helps warm up those muscles and increases the circulation to them. Massaged muscles also tend to become more relaxed. Relax, and you'll stretch easier.

Some people like to work out in the afternoon, because strength and flexibility peak between about 2:00 and 4:00 p.m. Others like to do their exercise routine in the morning and get it over with. You may prefer doing it in the evening after work. This helps you to relax and relieve work-induced stress.

Drink enough water before and during exercise. A dehydrated muscle is not as flexible.

If you go on to other sports, stretching increases performance and lowers the risk of injury. Stretching is the way to achieve flexibility. Stretch for your health.

Roger Meyer writes on health issues from Kentwood, Michigan.