This past weekend I spent some time painting my house. I had to use a latter to reach the upper parts of the second floor. I never realized this before, but painters must have a good amount of flexibility in order to be an effective and safe painter.

While I was up in the air on the latter about 20 feet or so, I had to reach and stretch as much as possible in order to paint as much area as possible without having to move the latter again (which can be time consuming). I realized that if I didn’t have a descent range of motion with my joints and good core strength for balance, I’d be very inneficient as a painter if I was getting paid by the hour or I might be setting myself up for a horrible accident.

In my opinion, since stretching is the most overlooked component of fitness, I’d like to cover a few basics on stretching.

Flexibility training is just as important as strength training and cardiovascular endurance training. It can help you improve your posture, allow you to move your joints and body better, perform your favorite sport or fitness activity at a higher level, reduce muscle soreness, and reduce the possibility for injuries.

Furthermore, by regularly stretching all of your major muscle groups, you can achieve muscle balance and avoid muscle tightness in certain muscles. If I don’t keep up with stretching on a regular basis, sometimes I will have tightness in my hamstrings and my neck/back area. When it gets to this point of being extremely tight, I’ll go to a massage therapist who can relieve the tension and break up the tightness.

Some people report feelings of improved self-confidence and accomplishment while stretching as they contemplate after a successful workout. You can also have the opportunity to release stress and relax while stretching.

How To Stretch. Make sure your muscles are warm before stretching. Never stretch when you are cold. I believe it’s best to stretch after your strength and cardio workout when your muscles are really warm. If you don’t plan on doing a strength and cardio workout for a particular day, but do want to stretch, warm up by doing 3 – 5 minutes of slow walking, jogging, or cycling.

Start with getting into the desired stretch position where the targeted muscle feels a little tension but still comfortable, and then release the stretch after 10 – 15 seconds. Make sure you perform the stretch in a slow and controlled manner. Rest for a few seconds, and then resume with the same stretch but hold for around 20 – 30 seconds. Then, go for a third stretch for 30 – 60 seconds. Breathe regularly throughout the stretches. Also, while stretching, mentally visualize the targeted muscles in your mind. This will help you concentrate and get better results.

Remember, you should not experience a lot of pain while stretching. It should be “uncomfortably comfortable.”