Always stretch after you exercise for best results

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A good, long stretching session is essential before any vigorous exercise. Or is it?

"The time to stretch is after you work out," said Jacqui Frehling, group exercise director for the YMCA of Greater St. Petersburg in Florida. "You want your muscles to be warm, for maximum benefits."

Frehling said most beginners make the same mistakes.

"It is important to warm up and get the blood flowing" with easy moves such as walking, she said.

"And then when you are done (with your workout), slowly stretch those same major muscle groups that you worked during your exercise session."

Most group fitness classes end with a five- to 10-minute stretching session.

A regular stretching program will make you more flexible and reduce the chance of injury during your normal daily routine.

Stretching also improves range of motion. If you find it difficult to touch your toes, stretch for a week after exercise and see if you notice a difference.

A regular stretching routine will also improve circulation. The greater the blood flow into your muscles, the better you will feel. Stretching can also be a great stress reducer. Tense muscles are easily loosened up.

Frehling said it is important to stretch the same muscles that are worked during an exercise session. For example, if you have been out riding your bike, target your legs, buttocks and hip muscles.

"Stretching should be slow and static," Frehling said. "The worst thing you can do is bounce."

Bouncing will leave small tears in your muscles that can lead to scars.

"Hold your stretches for 15 to 30 seconds and then release," she said. "Do two to four repetitions per muscle group."

Push it until you feel the muscles pull slightly and then hold it. "It is not supposed to hurt," Frehling said. "If you feel pain, you are doing something wrong."

The more you stretch, the better you will feel. Frehling recommends stretching at least three times a week.

"And don't forget the warm-up," she added. "Before you start, you need to get your heart rate up. You can do this by mimicking the exercise you plan to do, just at a slower, gentler pace."

(Terry Tomalin can be reached at tomalin(at)sptimes.com.)

(Distributed by Scripps Howard News Service www.scrippsnews.com)

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