So. You're ready to begin an exercise program. Whether it's walking, jogging, dancing, tennis, handball or any of the myriad of possibilities, don't forget to stretch.
Stretching is important not only to warm up muscles before exercising but also to cool down after a workout. Proper stretching will improve flexibility and reduce the chance of injury.
When choosing a sport, make sure that it will fit your lifestyle and is easily accessible. Walking, for example, is the number one recreational sport for Americans. Stretching exercises should be specific to the sport you have chosen. A soccer player would want to emphasize lower extremity stretching whereas a tennis player should address upper extremity stretching as well.

Regardless of the sport you choose, several basic exercises should be included in your stretching routine:

1.Heelcord (calf) stretch- Stand facing a wall. Place one foot in front and one behind. Press the heel of your back foot down as you lean forward at your waist. Hold for a count of 10. Repeat 5 times on each leg.

2.Hamstring (thigh) stretch- Lie on your back. Bend up one leg and place your foot on the floor. Bend your other leg up to a 90 degree angle at the hip and support your thigh with your hands. Raise your lower leg up as far as possible without raising your back. You should feel a stretch on the back of your thigh. Hold for a count of 10. Repeat 5 times on each leg.

3.Upper extremity stretch- Stand and raise both arms up over your head as far as possible. Raise both arms to the front and out to the sides as far as possible. Hold for a count of 5. Repeat 5 times.
4.Shoulder blade stretch- Stand with your arms down by your side. Pinch your shoulder blades together. Hold for a count of 5. Repeat 10 times.

Don't force stretching into pain. If you have any health concerns, contact your physician before initiating an exercise program.

Tracy Cobb, PT is a physical therapist and owner of Atlantic Physical Therapy and Rehabilitation. For more information, please call (843) 293-7713.