Research has shown that women who add flexibility exercises into their workout routines, gain an average of 20% more strength than those who do not stretch.
Flexibility is the ability to move a joint throughout its range of motion. Maintaining flexibility is necessary for optimal performance of your body. A body that is flexible is less prone to injury and to low back pain. Studies have shown that stretching may also improve circulation to joints and may actually help decelerate joint degenerative processes. Stretching at the end of your workout may be the most efficient way to produce permanent gains in flexibility since the muscles and ligament temperatures are slightly elevated.

Some key points to remember when stretching:

1. Slowly and gradually lengthen the muscle in a controlled manner to the point of slight discomfort.
2. Hold the position for 15 to 30 seconds.
3. Refrain from quick jerky motions or bouncing, which can result in sprains.
4. Proper alignment is critical in achieving maximum benefits. When joints are correctly moved through their full range of motion, flexibility can increase by as much as 50% in women of all ages.

Click Here to view a beginner's stretch routine.
Click Here to view an advanced stretch routine. 

For more information on stretching routines, please read Stretching For Results. 

Click on the titles below to view the individual video/audio demonstrations for each stretch.