Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.

Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.

Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.

Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.

Don't bounce. Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.

Relax and breathe freely. Don't hold your breath while you're stretching.

Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.

Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.   But if you can only stretch once, stretch after your workout.

To maintain flexibility, stretch at least three times a week.  If you exercise regularly, stretch every time you exercise.  Use stretching as your cool down after your workout.

It's best to stretch before and after you exercise but if you only have time to stretch once, do it afterward when your muscles are already warm.

It's best to exercise and stretch regularly, at least three times a week.  However, if you have a problem area, such as tightness in the back of your leg (hamstring), try stretch at least that particular area every day or even twice a day.

Stretching may not be advised if you have certain types of injuries. For example, don't stretch strained muscles unless under a therapist's direction — you could cause further harm. If you have an injury or have a chronic condition, you may need to alter your approach to stretching. Talk with your doctor or a physical therapist.