Aaaaaaarrrrrrrrrrgggggggggghhhhhhh, I hear you groan as you read the title of this article. We all know the importance of stretching but how many of us actually do it before we exercise, every time?

It is a well known fact that lack of proper stretching causes more injuries every year than faulty exercise equipment. So one more time, make sure you stretch before any exercise and here is a list of good lower extremity stretches.

1. Warm Up: Before starting any exercise, always make sure that you are standing correctly. It is never too late to correct your posture. Good posture now, pays off later, especially for women who have higher rates of osteoporosis then men. If you are not sure if you know how to stand correctly have a friend help. Stand with your feet shoulder width apart and wearing a bathing suit. Your side should be to your friend. Your ear should be directly over your shoulder, which should be directly over your hip which should be directly over your ankle. If not, have your friend help you adjust yourself until you are in the correct stance. Meditate on what that feels like for a few minutes. Several times everyday for a week make an effort to stand correctly, by remembering the feeling and adjusting your body until you have achieved that feeling again. You probably will need the help of another person to help you make the adjustments to your posture several times that first week, make sure you always stop when you are in the right position and meditate on the feeling for several minutes before relaxing.


2. Pelvic Tilt: Putting one hand on the belly and one hand on the small of your back tilt the pelvis forward and down. Now contract your abdominal muscles and bring the pelvis back, flattening the small of your back. Relax but do not tip the pelvis forward again (that was just to show you what muscle groups we are working). Tighten and pull the pelvis back again, flattening the curve of the back, repeat 3 more times.


3. Hip Flexor Stretch One: Holding a banister or chair for balance lift one leg behind you and grab it with the hand on the same side. Hold for 10 seconds. Repeat with other leg.


4. Hip Flexor Stretch Two and Calf Stretch One: Put your right leg in front (on the floor), knee bent (make sure that your ankle is at a 90 degree angle, not less or alternatively that the knee is not in front of the toes) place your left leg behind you, knee straight, heel on the floor. Pull your hips forward. Hold, repeat with other leg.


5. Calf Stretch Two: Stand on a stair and hold on to the banister for support. Move backward so that only your toes and the ball of your foot are on the stair (make sure the ball of your foot stays on the stair) gently drop your heels, by flexing the ankle, until you feel the calf muscle start to pull. Hold.


6. Hamstring Stretch: Put one leg on the seat of a chair or stair bend the other leg until you can feel the stretch in your hamstrings (back of the thigh). Hold repeat with the other leg.

When doing any of these stretches never bounce. You will rip your cold muscles and cause untold problems for yourself. The idea is to limber yourself up not to win a contest.

Have a great week and enjoy your fitness regime.

Leslie Hope has been licensed, certified massage therapist since 1988 when she graduated from the Massage Institute of New England. She is the owner of the Healing Hands of Hope in Boston, Mass.