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Its okay to be smart

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Liam - you could interview Rose Rainbow or Jayne Tracey who are both physiotherapists

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Liam - you could interview Rose Rainbow or Jayne Tracey who are both physiotherapists

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It doesn't look like the thing below click it

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I hate being injured.
It can keep me from doing things I really love to do.

Working out

Playing outside

Practicing my dance moves (I've said too much)

Sometimes it even affects my work and mood.

My goal when I get injured is to first figure out why and how I got injured and what preventive measures I can take to decrease the risk of that specific injury or other injuries in the future.

Then I like to come up with a plan that will help me recover faster so that I can get back to practicing those sick dance moves as soon as possible.
I've got a motto, "It's hard to live a LimitlessLIFE if you can't get out of bed."
If you're injured or sick it's going to be very hard to become the fittest, awesomest, and most limitless version of yourself.

So today you and I are talking about the simple ways you can prevent, treat, eat, and move to get over injuries fast.

Lets do this!

It's important to know what's going on in your body when you get injured so that you can treat it in the best ways possible.
There are two major types of injuries:
1. Soft Tissue Injuries: Are injuries to the muscles, ligaments, and tendons in your body. Think of sprains and strains like a pulled hamstrings, stiff neck, or twisted ankle.

2. Bone Injuries: These are injuries to your bones (pretty obvious I guess). Think of breaks, fractures, or micro cracks to them. A broken arm is a great example of this.
When you injure soft tissue your body will undergo through a series of stages to help heal and recover.
1. The Repair Stage: The best way to characterize this stage of injury is inflammation. When you have an injury to soft tissue blood flow and oxygen to the area will end up being restricted.

You'll know when inflammation is happening because you'll experience heat, pain, swelling, and redness at the point of injury and possibly to surrounding areas as well.

Although super uncomfortable inflammation is actually super important to your recovery process. Soft tissue injuries cause cells within and surrounding the area to die. Inflammation is needed to help clear out those dead cells.
This stage usually lasts 1 to 4 days depending on the severity of the injury.
When you first get injured you won't want to eliminate inflammation. Instead, let it do its job.

2. The Fix-It Stage: This stage of the injury recovery process is when oxygen, nutrient, and blood flow to the injured and surrounding area is almost completely restored.

You may still experience some discomfort but most of the pain has probably subsided, swelling is starting to diminish, and the area is probably not as red or warm.

At this time it's important to protect the area but not to entirely baby it (more on this in a bit).
This stage can last anywhere from a week to 6 weeks and sometimes even longer depending on the severity of the injury.
3. Rebuild and renew: During this stage our body is laying down new scar tissue within the injured area. This new tissue will not be as strong as the old tissue so it's still important to keep the area protected.

During this time you can often feel tightness, weakness, and lack of mobility and/or flexibility.

Your body is super smart so during this time it will be exerting a ton of injury to getting you back to normal and repairing that area to get it back to where it was before the injury.
This stage usually lasts 6 weeks to a year. Again, depending not he severity of the injury.
There's a good chance that your body will be trying to repair itself for some time after it is injured. It's important to monitor that area even up to a year or two to avoid having chronic injuries in the future.
Injuries to bone undergo a similar process for recovery.
When you injure a bone bleeding from that area will result in swelling, discomfort, heat, and pain. After a week weeks you my notice some stiffness and weakness in that area as new bone growth is occurring.

The entire healing process for bones can take years depending on the severity of the injury. Also, injuries to large bones like the femur may take longer to heal than to small ones like the pinky finger or forearm.

To get your injury recovery game on point you can break it down into a few areas to focus on. Yay for fast recovery!

Step 1: What To Do After Your Injury

Avoid getting a case of " selfisdiagnosis". This is a common disease that affects many. It's classified as getting hurt or sick and using your own expert opinion to determine what's going on with you.

It usually includes a 2 minute evaluation of yourself, frequent stops to webmd.com (a great site actually), and refusal to take anyone else's opinion into consideration. #imsoguiltyofthis

If the injury is severe or causing you a lot of pain and discomfort, seek out a good opinion through a professional like a physical therapist, chiropractor, or sports specialist. After that, get a good second opinion.
Note: To all guys out there. This is your permission slip to ask for help 🙂 It's ok to do that every once in a while.
Asses how you got injured in the first place. Was it because you weren't paying attention, a freak accident, poor form, were you being to aggressive, trying to do too much for where your now at physically?

If you know why you got hurt you can help to avoid it in the future.

Step 2: Get Your Mental Game Right
Part A: Accepting The Inury
Getting injured sucks! Flat out it's just not fun. I don't know anyone out there that looks forward to it and if that's you - you're totally weird 🙂

A few years ago I started playing in a pick-up basketball league with some of my boys. I was really looking forward to it. Being able to be active, connect with my buddies, and be competitive are some important virtues of mine (and probably some of yours as well).

A couple of days after our first game a bunch of us decided to play a pick-up game at a local park. Long story short, about 10 minutes in I rolled an ankle and was under some pain that I like to equate to male child-birth (yes, I'm overreacting but it hurt like shit!).

Needless to say I was in a boot and was going to be out of commission for 6 to 8 weeks.

I wasn't suppose to workout (more on that in a bit), play hoops, or take part in any strenuous activity. I don't own a car so it made riding my motorcycle extremely difficult, just trying to get up and down the stairs was not fun.

During this time it's easy to get depressed, anxious, and restless.

Accepting the injury and that you may be limited is an important step in the recovery process. Also, practicing gratitude, a habit of some of the happiest people on earth is also of importance.

I remember journaling and giving thanks that I didn't hurt it worse, that I didn't pull someone down with me and injure them, and that I had some finances to help me pay for the medical expenses (YIKES!).
Part B: Realistic Expectations
Next, set realistic expectations about the recovery process. If you're told that it may take 6 to 8 weeks to heal (or longer) accept that it may take that long.

When I injured my ankle I made it a goal not to heal faster but to heal better and come back stronger than before. This kept me from trying to rush things and from getting frustrated if I was not able to heal "in time."

I wasn't as so concerned about how fast I healed but instead with how well I healed. This was something I had control over. I got to choose how hard I worked during the recovery process and rehab, I got to choose to do small exercises on my own to help keep it mobile and strong, I got to choose to come back better than before.

Nietzsche said it best, "That which does not kill us makes us stronger."

A very important part of the mental game to recovery is to only compare you with you. Just because someone else healed faster doesn't mean you should too.

Are you getting better everyday?

Are you putting in the work and doing the things you need to do everyday?

We are unique people and time tables for things like this will differ greatly.

Step 3: Eat Right While Hurt

When you're injured eating right is super important. Your energy needs will increase as your body is trying to heal itself. Depending on the severity of the injury you could need between 10 and 50% more calories per day. Under-eating during this time could slow down recovery and increase the risk of future injuries.
Because you most likely will not be as active during this time choosing your calories from the right sources will be important.
Protein will be important to help muscles repair: 1 to 2 grams per pound of lean body mass should do the trick.
For example: A 180 pound man with 10% body fat has 18 pounds of fat. This means that his lean body mass is 162 pounds. 162 gram of protein per day should help with the recovery process.
If you're not sure of your body fat percentage or how much lean mass you have don't stress too much. If you eat 3 to 4 meals per day that include a palm sized portion of protein for women and 2 palmed size portions of protein for men you should easily take care of these needs.

Because you most likely will not be as active during this time your body will not need as many carbohydrates for energy, exercise, and other physically demanding activities.

By including 2 fists of veggies with each meal and 1 fist sized servings of low sugar berries you should be able to supply yourself with enough carbohydrate and necessary vitamins and minerals to help with energy and recovery.

Don't skimp on the healthy fats. Olive oil, avocado, fish oil, and fatty fish like salmon will help with inflammation and supply important building blocks for regeneration and recuperation.

1 to 2 thumb sized servings per meal (about 1 to 2 tablespoons) should be enough. If you are a bigger guy or girl or are very lean then you may need a bit more than that.

Use the Limitless Real Food Chart to help you pick the best sources. You can also use the Limitless Super Foods Checklist to help simplify the process even more.

Step 4: Treat Yo'Self Right... Food and supplements

In the words of Tom Haverford from Parks and Rec, " Treat. Yo. Self." Treat Yo Self!

Once you've add an injury you have to treat it correctly.

The first part of this is taking care of yourself during the inflammation period. If you remember, inflammation is actually an important part of the healing process.

Wait at least a few hours before using the Ice, heat, and elevation method. Once you do start this process keep it up 3 to 4 times throughout the day for about a week.

When you feel comfortable begin light stretching once or twice per day. I like early in the morning and again in the evening before bed.

48 to 72 hours after the injury supplementing with extra Omega-3 fatty acids and slightly decreasing Omega-6 fatty acids will help to reduce extra inflammation.
Include the following:

Fish Oil (5 to 10 grams per day)

Wild caught salmon

Avocado

Olive oil

Grass-fed Meats

Note: Fish oil can interfere with blood clotting so if you are having surgery it may be in your best interest to stay away from it. Reduce the following: Other supplements that will help with excess inflammation include and help to support the immune system:

Tumeric (400 to 600 mg per day)

Garlic (2 grams or about 1 clove)

Flavanoids (blueberries, curry, and cocoa)

Other important vitamins and minerals to include:

Vitamin A (5 to 10 i/u per day): To help with inflammation

Vitamin C (1 to 2 grams per day): To help with immune system support

Copper (2 to 4 mg per day): To help with red blood cells

Zinc (15-30mg per day): To help with wound healing

Iron: If you are deficient will help support oxygen delivery to injured areas.

Step 5: Don't Become A Couch Potato

There will be some injuries that require you to take it easy and may keep you from most movements but if your body allows for it try to stay active while you're recovering.

By staying active during the recovery process you'll be able to maintain most of your strength, body composition, mobility, and flexibility. Plus, it's great for your mood and mindset.
Just do what you can.
You may have to get creative and try some things out but enjoy the process, it's actually kind of fun seeing what you can do.

When I was in a boot I wasn't able to back squat, do any lunges, run, and a host of other exercises I really enjoyed. But I could ride the bike, walk on a treadmill, do body weight squats, and could still do upper body exercises.

Are you able to still do certain exercises and work around that injury? Can you spend a little more time stretching or on mobility?

This is a great time to try to get better at other stuff.

Can't Crossfit? Try yoga

Bum ankle? Work on your handstand

Shoulder got you down? How about trying practicing your pistols

Can't workout at all? How about trying to learn a new language, read that book you've been putting off, or start a blog that can really help some peeps out there.

Step 6: Circle Back To Nutrition. It Always Comes Back To This.

Yeah yeah yeah, I know we already talked about nutrition but I want to stress the importance of it.

If your injury has you away from the gym for a while this is a great time to get your nutrition game on point. You may not control whether you can work out but you always have a choice as to what you're going to be eating.

Are you eating a source of protein with each meal?

Are you getting a serving of veggies with each meal?

Are you taking in a healthy fat?

Are you swapping any grains and starchy carbs with veggies or low sugar fruits like berries?

Use these free resources as a way to help you practice some the most important healthy nutrition habits. If you need some extra mojo visit the LimitlessBODY Blueprint and take advantage of the support and accountability trackers.

Don't throw in the towel completely if you can't get to the gym. Bring your "A" game to the nutrition table.

Even Superhero's get hurt - You are not invincible and whether you just started training or have worked out for years the odds are you've been injured or eventually will be.

Use this article as a resource to help get your mind, body, and spirit to be in the best place to help you through it.
If you only take one thing away from this article, let it be this.
Know your training age and act accordingly. If you haven't exercised in years, don't try and run a 5K tomorrow. Start slow and build up to it. This is the best way to make sure that you stay injury free, healthy, and are able to stay consistent as you move towards your health and fitness goals.
Lastly, I wanted to leave you all with a few resources for staying fit while hurt and to help you stay injury free in the future.
Low back injuries: Be careful of any heavy loading. Back squats, deadliest, and overhead presses will most likely put too much pressure on it. Try some of these lower body mobility exercises from K-Starr.

Knee Injuries: These are usually caused by overuse/overtraining. Too much long distance running is a great example but also jumping, and biking can give you problems. Try kettle bell swings as a great way to exercise without putting too much strain on the knee-joint.

Ankle Injuries: Stick mostly with upper body movements but when you feel comfortable begin biking, walking at an incline, and doing body weight lower body exercises

Shoulder Injuries: Be very careful with these. Because they are a ball and socket body part it is very easy for them to get messed up. This makes them extremely fragile. Again, try some of these shoulder mobility exercises from K-Starr as a way to create a healthy shoulder joint.
Some great books and websites include:
Any strategies you've had success with to avoid injuries or overcome them? Post to the comments below and lets talk it out.

Live Limitless,

Justin

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WHAT TO DO WHEN YOU GET INJURED: HOW TO EAT, TRAIN, AND REST - Live Limitless

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I hate being injured. It can keep me from doing things I really love to do. Working out Playing outside Practicing my dance moves (I've said too much) Sometimes it even affects my work and mood.

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National Institute of Arthritis and Musculoskeletal and Skin Diseases

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What are they?

Sports injuries are injuries that happen when playing sports or exercising. There are two kinds of sports injuries:

Acute injuries occur suddenly when playing or exercising. For example:

Sprained ankles.

Strained backs.

Broken bones.

Chronic injuries happen after you play a sport or exercise for a long time.

Who gets them?

Anyone can get a sports injury.

What are the types?

The most common sports injuries are:

What are the symptoms?

The symptoms of a sports injury will depend on the type of injury you have.

Symptoms of an acute injury include:

Sudden, severe pain.

Swelling.

Not being able to place weight on a leg, knee, ankle, or foot.

An arm, elbow, wrist, hand, or finger that is very tender.

Not being able to move a joint as normal.

Extreme leg or arm weakness.

A bone or joint that is visibly out of place.

Symptoms of a chronic injury include:

Pain when you play.

Pain when you exercise.

A dull ache when you rest.

Swelling.

What causes them?

The cause of sports injuries can include:

Accidents.

Poor training practices.

Improper gear.

Being out of condition.

Not warming up or stretching before you play or exercise.

How are they treated?

Doctors first treat sports injuries with R-I-C-E ( Rest, Ice, Compression, and E levation) .

Rest. Decrease your regular activities and rest the injured area.

Ice. Put an ice pack on the injury for 20 minutes, four to eight times per day. You can use a:

Cold pack.

Ice bag.

Plastic bag filled with crushed ice and wrapped in a towel.

Compression. Put even pressure on the painful area to help reduce the swelling.

Elevation. Put the injured area on a pillow at a level above your heart.

Your doctor may recommend other things to treat your sports injury.

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen, can help decrease swelling and pain.

Immobilization is a common treatment for sports injuries. It keeps you from moving the injured area and prevents more damage. To limit movement of your injured area, your doctor may recommend using a:

Sling.

Splint.

Cast.

Leg immobilizer.

Surgery, in some cases, is needed to fix sports injuries. Surgery can fix torn tendons and ligaments or put broken bones back in place. Most sports injuries don't need surgery.

Rehabilitation is a key part of treatment. It involves step-by-step exercises that get the injured area back to normal. Rehabilitation may include the following tips:

Moving the injured area helps it to heal. The sooner this is done, the better. Exercises start by gently moving the injured body part through a range of motions.

The next step is to stretch. After a while, weights may be used to strengthen the injured area.

As injury heals, scar tissue forms. After a while, the scar tissue shrinks. This shrinking brings the injured tissues back together. When this happens, the injured area becomes tight or stiff. This is when you are at greatest risk of injuring the area again. You should stretch the muscles every day. You should always stretch as a warmup before you play or exercise.

Don't play your sport until you are sure you can stretch the injured area without pain, swelling, or stiffness. When you start playing again, start slowly. Build up slowly to full speed.

Rest after an injury is an important part of the healing process. Your doctor can guide you on the proper balance between rest and rehabilitation.

Other therapies your doctor may recommend include:

Electrostimulation, which gives you mild electric shocks.

Cold packs.

Heat packs.

Ultrasound or sound waves.

Massage.

Who treats them?

If you have a severe injury, you need to be seen immediately in an emergency room. Many other sports injuries can be evaluated and treated by your primary doctor.

You may also see:

An orthopaedic surgeon, a doctor who specializes in diagnosing and treating injuries to bones, joints, ligaments, tendons, muscles, and nerves.

A physical therapist or physiotherapist, a health care professional who can help you:

Develop a rehabilitation program.

Strengthen muscles and joints.

Prevent further injury.

Can I prevent them?

These tips can help you avoid sports injuries:

Don't bend your knees more than halfway when doing knee bends.

Don't twist your knees when you stretch. Keep your feet as flat as you can.

When jumping, land with your knees bent.

Do warmup exercises before you play any sport.

Always stretch before you play or exercise.

Don't overdo it.

Cool down after hard sports or workouts.

Wear shoes that fit properly, are stable, and absorb shock.

Use the softest exercise surface you can find; don't run on asphalt or concrete.

Run on flat surfaces.

For adults:

Don't be a "weekend warrior." Don't try to do a week's worth of activity in a day or two.

Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries.

Use safety gear.

Know your body's limits.

Build up your exercise level gradually.

Strive for a total body workout of cardiovascular, strength training, and flexibility exercises.

For parents and coaches:

Group children by their skill level and body size, not by their age, especially for contact sports.

Match the child to the sport. Don't push the child too hard to play a sport that she or he may not like or be able to do.

Try to find sports programs that have certified athletic trainers.

See that all children get a physical exam before playing.

Don't play a child who is injured.

Get the child to a doctor, if needed.

Provide a safe environment for sports.

For children:

Be in proper condition to play the sport.

Get a physical exam before you start playing sports.

Follow the rules of the game.

Wear gear that protects, fits well, and is right for the sport.

Know how to use athletic gear.

Don't play when you are very tired or in pain.

Always warm up before you play.

Always cool down after you play.

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NIAMS Health Information on Sports Injuries

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Sports injuries are injuries that happen when playing sports or exercising. There are two kinds of sports injuries: Acute injuries occur suddenly when playing or exercising. For example: Sprained ankles. Strained backs. Broken bones. Chronic injuries happen after you play a sport or exercise for a long time.

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Stretching Exercises Guide. Your ultimate guide to stretches.

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Stretching exercises guide presented by a physical therapist. I answer all stretching related questions:Does stretching improve flexibility? What kind of stretching is best?

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Are there specific stretches for specific sports?

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Are there specific stretches for specific sports?

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https://ruckscience.com/learn/best-rugby-recovery-stretches/
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Dynamic stretching for football gets your muscles ready for a workout that will extend your range of motion. Focusing on one particular muscle group at a time, dynamic stretches help you increase your strength and protect your body against injury from overexertion.

This warm-up will help you activate the major muscles involved in sprinting through a series of dynamic stretching exercises that also help with stability and mobility.

Before warming up, do five minutes of roller work or your favorite ground dynamic stretches, focusing on tight areas. This will prepare your body and mind.

Dynamic Stretches

Perform one set of 10 reps of each of the following movements. The movements increase in intensity and range of motion as you get closer to positional drills.

1. Walking Knee Hugs (hip mobility and glute stretch). Rise up onto your toes for each hug to activate your calf muscles and work your balance.

2. Dynamic Lunge with Rotation (hip stretch/opener and T-spine mobility). The hips, especially the hip flexors, are often tight in football players and sprinters. This stretch helps increase mobility for better sprinting power and reduces the risk of injury. It also helps you with T-spine (i.e., thoracic spine) mobility. If your T-spine is restricted or "locked" and cannot rotate properly, your lower back will rotate instead. Not a good thing, because it reduces sprint efficiency and increases the risk of injury. Like pretty much all of these dynamic stretches, the Dynamic Lunge also improves stability.

3. Backward Ninjas (glute activation and hamstring stretch).The true name for these is "Inverted Hamstring Stretches," but one of my high school players called them "Backward Ninjas," and it stuck. Try to keep your hips square. Easier said than done. In the video, AJ is still working on it.

4. Hip Rotations (active leg and hip stability of the standing leg).

5. Lateral Lunges (gluteus medius activation). This "side butt" muscle is commonly overlooked. Like with rotator cuff muscles of the shoulder, you are only as strong as your weakest link. When this muscle is relatively weak, knee injury is more likely. This move also stretches the groin and helps prevent injuries there. Finally, it prepares you for all-important lateral movements.

6. Backward Skips (glute engagement). This is important because glute activation increases sprinting power and reduces the risk of hamstring strains. Swing the arms back, nice and loose, to increase mobility in the shoulders.

7. Inchworms (activate and stretch the core-abs, back and hips-in a manner specific to sprinting). Everyone's favorite (not!). Although groan-inducing, Inchworms are one of the most important dynamic warm-up exercises. If you have to choose only three exercises, Inchworms must be included. And once you get good at them, they are not that tough.

Slowly walk your hands out into a push-up position.

Keeping your legs straight, inch your legs up as close to your hands as possible without bending your knees or taking your hands off the floor.

Walk your hands forward to push-up position.

Repeat.

The key is to keep your back and hips straight. Do not let them sway. If you cannot do this, just go as far as you can while maintaining stable hips.

This drill is well worth the effort. A good sprinter is relaxed and fast with an engaged or "tight" core. An inactive core results in "energy leaks," with other muscles forced to do the work of the core. The exercise also activates the shoulder muscles, reducing risk of injury, and dynamically stretches the glutes, hamstrings and calves. You play dynamically, so you want to stretch dynamically.

8. A-Runs (increase intensity within the range of motion for sprinting).

9. Backward Lunge Reach and Twist (stretches the quads, hip flexors and psoas [a muscle in front of the hip that goes into the abdomen] and increases mobility of the hip, shoulder and T-spine). After ramping it up a bit with the A-Run, tone it down with this dynamic stretch, which targets all the major muscles used when sprinting.

10. Punters (dynamic hamstring stretching and hip mobility). Doing this near the end of the warm-up is key-after mobility and increased blood flow. Doing it cold can result in a hamstring injury. Start conservatively and increase the height as tolerated.

11. Backpedal (works the athletic stance and engages the glutes). This is an especially important warm-up drill for linebackers and defensive backs.

12. Carioca. This is like the A-run, but is more specific for lateral movements.

Note: If anything feels extra tight, do an additional dynamic stretch of that area. Sometimes we include one or two additional stretches or movements, like the Sumo Squat Stretch for 10 reps; Leg Swings with a partner; or Tuck Jumps. Once the basic series is done, include what makes you feel good and ready.
Read more:
Photo: Bodybuilding.com

Photo Credit: Getty Images // Thinkstock

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12 Dynamic Stretches Football Players Must Do

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Dynamic stretching for football gets your muscles ready for a workout that will extend your range of motion. Focusing on one particular muscle group at a time, dynamic stretches help you increase your strength and protect your body against injury from overexertion.

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Even your shoes can inhibit your flexibility. For example, in women, wearing high heels shortens the hamstrings and calves (check out these easy moves to prevent injuries from wearing high heels). This won't be a problem when you're sitting still, says Willett. But if you try to do a leg curl or squat, the shortened muscles won't do the job willingly. Try to push a shortened muscle or tendon through too much exercise or range of motion, and you'll develop pain or an injury, such as tendinitis (inflammation of the tendon).

Ironically, it's not only aging and lifestyle that can affect flexibility, but exercise, too. "Weight training and weight-bearing exercise like jogging contract muscles again and again, shortening the muscles and tendons involved," says Willett. "So you have to take the time to stretch out your muscles again after you use them. If you do so, not only will your muscles and tendons retain their elasticity but also they'll be able to get even stronger. An exercise program that includes all three elements (cardiovascular, strength, and flexibility) will keep your muscles and tendons in the best shape possible."

Burn fat while you stretch
In addition to keeping you flexible, stretching burns calories and helps you relax."Stretching isn't aerobic," concedes Willett. "But you'll burn more calories by stretching than you will by sitting and doing nothing." For a 150-pound woman, 30 minutes of stretching burns 60 to 100 calories-about the same as gentle yoga-compared to 22 calories for sitting still. As an added incentive, you'll find that stretching is extremely relaxing, especially after a workout. "Stretching will slowly lower your heart rate after an activity," says Willett. "That has a calming effect on most people. Also, the deep breathing and stillness required for stretching are really helpful for releasing tension both in the muscles and in the mind."

Click through for the very best stretches, the right way to do them, once and for all!
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The right way to stretch
Experts recommend that you stretch all your muscle groups, rather than just doing the stretches that target your particular trouble spot. All your muscles and tendons work together, so if you ignore one stretch, then you won't get maximum benefit from the others. As for how to stretch, it should come fairly naturally. We raise our arms when we get out of bed; we wiggle our backs if we feel a muscle ache. All of these motions are really stretches. It's easy. Still, for maximum effectiveness, you need to keep a few rules in mind when you stretch, says Willett.

Warm your muscles. Stretching is not a warm-up. Spend at least 5 minutes doing some form of light aerobic exercise, such as walking, climbing stairs, or cleaning the house. Work hard enough so that you feel warm and you sweat slightly. If you stretch after your workout, your muscles will be warm and supple.

Don't bounce. Pushing your muscles in short, jerky movements tears the muscle fibers. Instead, slowly and evenly move into the stretch until you feel resistance, then back off a little and hold that position.

Hold each stretch for 20 seconds. "Stretches held for at least 20 seconds increase flexibility the most," says Willett. And don't hold your breath. Instead, take two or three deep breaths as you hold the stretch. Do each stretch two, three, or four times. The real benefits come in increments, with each subsequent stretch.

How often you should stretch
Stretching doesn't take much time-as little as 10 minutes should do it. And it's easy to fit into a busy workout schedule-all you need is an exercise mat. As for when to stretch, you have a number of options. If you've just begun your exercise program, it's best to stretch each muscle group immediately after an activity in which you've used those muscles, says Willett. So if you're doing squats to tone your butt, for example, stretch the gluteus muscles immediately after the exercise.

And if you're working out every day, that means you'll stretch every day. If you're comfortable with your routine and never feel sore afterward, says Willett, feel free to do all of your stretches at the end of your workout. If it's convenient, you can also stretch without doing other exercise (except warming up). You'll benefit from two half-hour sessions a week even on days when you don't exercise. "You can even stretch while you watch TV," says Willett. "There's no reason to be formal about it." Ready for your essential stretching routine? Head to the next page!

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Knee Squeezes (for upper, middle, and lower back muscles)

Lie on your back with your legs outstretched. Bend both knees and hold, as shown. Bring them toward your chest until you feel a stretch. Tuck your chin in and slowly bring your head up to meet your knees. Stay relaxed. Hold for 20 to 30 seconds. Repeat four times.

Hip Flexor Stretches (for muscles in fronts of hips and thighs)

Begin by kneeling on the floor. Bring your right knee in front of you and place your foot flat on the floor. Your left knee should be resting on the floor. Slowly lean forward to extend your left leg back, keeping your shin and knee on the floor, as shown. You should feel a stretch in the front of your right hip and thigh. Make sure your right knee isn't extending farther than your toes. (If it is, move your right leg farther back.) Hold this stretch for 20 to 30 seconds, then switch sides. Repeat four times.

Inner Thigh and Groin Stretches (for inner thighs and groin)

Sit on the floor with your back straight. Place the heels of your feet together and drop your knees out to your sides. Clasp your hands around your ankles. Using your forearms, slowly press your knees toward the floor until you feel a stretch. Do not force your knees to the floor. Hold for 20 to 30 seconds. Repeat four times.

Hamstring Stretches (for backs of thighs)

Lie on your back, keeping your lower back pressed to the floor. Bend both knees and keep your feet flat on the floor. Bring your hands to the back of your left thigh and slowly straighten and raise your left leg. Gently pull your leg in toward your torso until you feel a stretch in the back of your leg. Hold for 20 to 30 seconds, then repeat with the other leg. Repeat four times with each leg. As this stretch becomes easier, keep the resting leg straight out in front of you instead of bent, for more of a stretch.

Calf Stretches (for backs and sides of calves and the Achilles tendon)

Stand with your forearms against a wall and your right leg out in front of you with knee bent. Your knees shouldn't extend past your toes. Keep your left leg straight and your foot flat on the floor. Slowly lean forward on your right leg until you feel a stretch in the back of your calf. Hold for 20 to 30 seconds. This will stretch the upper part of the calf. Then slightly bend your left knee and repeat to stretch the lower part of the calf. Hold each stretch for 20 to 30 seconds, then switch sides. Repeat four times with each leg.
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A quick stretch before you sweat has its benefits throughout your workout-it primes cold muscles for the exercises ahead, increases your range of motion and flexibility during the workout, and aids in the recovery process well after you're done huffing and puffing.