One of the key factors of a successful fitness program is increasing your flexibility. Flexibility has been defined time and again by experts as one of the key components in acquiring physical fitness. Optimal flexibility not only improves your fitness level, but it also reduces the risk of injury due to activity.

Adding a stretching routine into your workout is the best way to improve flexibility. Be careful, however: stretching can cause injury if the stretches are not performed correctly.

Types of Stretching
There are three basic types of stretching: ballistic, passive and static. Ballistic stretching involves utilizing a bouncing or jerking action and is not recommended by most trainers. Just as a rubber band may break if stretched too rapidly, your muscles may tear if ballistic stretching is performed.

A better method of stretching is called passive stretching or, as it is more commonly known, partner stretching. This method involves one person applying a slow force to another person's specific region or muscle group. Passive stretching also comes with a slight risk of injury if there is not excellent communication between partners. The partners should advise one another when to stop and let each other know if too much force is being applied.

The most widely recommended form of stretching is static stretching. Using this method, a person gradually applies force to a particular muscle or muscle group and then holds the stretch for 30 to 60 seconds. These are the types of stretches one may encounter in yoga or Pilates classes. Static stretches may also decrease the amount of soreness felt after a heavy workout.

Stretch Often
You should stretch at least twice during each workout. Stretching should first be incorporated into the warm-up portion of your workout before engaging in any vigorous exercise. During your warm-up, you should break a light sweat (through light jogging, bicycling, etc.) before stretching. Stretching should also take place before cooling down, after any vigorous exercise has been performed.

There are several key things to remember during your stretching routine:

1. Focus on the pull of the muscle being stretched.
2. Breathe, breathe, breathe! Inhale deeply, followed by an exhalation of all the air in your lungs when moving into the stretch.
3. Avoid severe pain — it is possible to overstretch, which is detrimental and defeats the entire purpose of stretching.

The incorporation of a regular stretching routine into your fitness program not only will help you increase your flexibility, it will also decrease your risk of injury and increase your general fitness level. And, always remember: pain does not mean gain!

For a simple stretching program take a look at Leslie Hope's article in the March issue of NBnews: Stretches for Joggers, Runners and Walkers.

Shelley Davis is a runner with a bachelor's degree in Athletic Training and is studying for National Athletic Trainers Association (NATA) certification. Shelley has coached track and field, worked as an athletic trainer and currently is an Analyst for Built2XL. Built2XL is committed to motivating and empowering big people everywhere to achieve their personal fitness, sports and wellness goals. By helping big people thrive, we hope to empower them to live each day to its fullest potential and to always Dream Big.