A few simple stretches for your whole body

Stretching is good for you, but it can be harmful if you aren't doing it properly. Here are methods and safe ways to stretch your body to relieve pain.

• Standing up, reach your arms to the ceiling; hold for five to 10 seconds. Bend to one side; hold again. Straighten and bend to the other side.

• Lower your chin to your chest and roll your head gently from side to side.

• Reach your right arm across your chest and over your shoulder, placing your hand on your shoulder blade if you can. Hold for five to 10 seconds, then switch.

• Lie down on your back and bring both knees to your chest. Grasp your hands around your knees and gently pull your legs closer to your chest. Hold for 20 to 30 seconds.

• Lie on the floor with your knees bent and your feet flat on the floor. Loop a belt or a large bath towel under one foot, holding the ends. Use it to help you raise your leg toward the ceiling and straighten it as far as you comfortably can, keeping the other leg bent. Hold for 20 seconds, repeat a second time, then switch legs.

• Place your feet about 46 centimetres (18 inches) from a wall. Place your palms on the wall and lean forward, bending one leg at a time and keeping the other heel on the floor.

• Sitting, put your right ankle on your left knee. Rotate your foot clockwise 10 times, then counterclockwise 10 times. Switch feet.

• Stand with your feet wider than hip-width apart. Shift your weight over your right foot and hold for 20 seconds. Repeat on the other side.

• Reach for tightness, not pain. In other words, stretch until you feel resistance, but don't push so far that you feel pain.
• Press, don't bounce. Move slowly into any stretch and hold it for five to 10 seconds. Never bounce into a stretch, which can tear muscle fibres.
• Stretch everything. Move everything — shoulders, hips, knees, arms, neck — through their full range of motion. It's the only way to get your whole body into balance.
• Be symmetrical. Whatever you stretch out on one side of your body, stretch out on the other.
• Stretch after exercise. Stretching after exercise, when your muscles are warm, is the best way to improve your flexibility.

There you have it -- a super-simple breakdown of stretches to incorporate your entire body. Do this stretch routine before-and-after a workout to avoid injury. You can even do these stretches throughout the day, especially if you work at a desk.