We all stretch — lengthen parts of our bodies — naturally. We get up and put our hands behind our backs and push our pelvises out to reverse the curve our back has been in. We reach over our heads to lengthen our spines from sitting. Stretching, even if it's not a formal program, feels good and seems to relieve muscle tension.

Research has recently found that stretching briefly before a workout doesn't really prevent injuries as it was thought to, but stretching throughout the day is good for us. And stretching after a strength workout has actually been shown to promote strength gains.

Psychologically, stretching gives your mind some time to transition from one activity to another. If you're sitting and stand up to stretch, then it helps your body get ready to move. If you've been exercising and you stretch when you're done, this time gives you a minute to calm down and change your mental focus.

It's very important to look at stretching not as a challenge, as in “How far can I pull my leg to one side?” but as a treat for your body. That's because overstretching can hurt your body as much as any type of overtraining. You should also never bounce as you stretch. For example, let's say you're stretching the back of your upper leg, the hamstring muscle. To do this, you can put your leg up on a bench or step, and lean your torso over your leg. This lengthens your hamstring muscles, which is a stretch. You might not feel it, though, so you lean down further until you feel it. If you keep leaning and leaning or bouncing and bouncing so much that you're not paying attention to how the stretch feels, you could pull your muscle longer than it's able to go, which can rip or tear it.

Instead, use your breath to guide your stretch (just as you do during yoga and Pilates). As you exhale, stretch just a little more and, when you inhale, ease up on the stretch. Then, when you exhale again, stretch a little more. Following your breath will ensure that you don't overstretch and that you're not bouncing.