Many of us underestimate the potent effect of flexibility on our overall wellness and so we do not include stretching in our exercise routines.

Regular stretching increases our resistance to soreness, muscle injuries, low-back pain, spinal-column problems and establishes and maintains good posture. Flexibility exercises have been quite effective in reducing the discomforts of painful menstruation and daily neuromuscular stress. Many of us are quite aware of the effectiveness of stretching and other flexibility activities in the management of anxiety, blood pressure control and breathing.

Many muscular and skeletal problems and injuries are due to limited flexibility. Some aches and pain, poor posture and limited and painful joint movements are due to poor flexibility and weak muscles. When we achieve and maintain a desirable range of joint motion, we improve our quality of life.

Stretching exercises are as part of the warm-up and cool-down activities. Stretching helps muscles overcome fatigue and reestablish their normal resting length. The loss of flexibility is a major, telltale sign of ageing when mobility is reduced, movement become restricted and simple tasks, once taken for granted, become difficult to perform.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.

Wherever you are working out, stretching is very important. So after working the lower back, this is one of the stretches that is really good. - Photo by Daviot Kelly

Here are some flexibility exercises: Neck stretch

Tilt your head slowly and gently to the right. Increase the stretch by pulling your head with your hand. Gradually bring your head forward until you feel enough stretch in the muscle on the back of your neck. Go back to the beginning then perform the routine on the other side. Repeat several times and hold the stretch position a little longer each time.

Side stretch

Stand with your feet shoulder-width apart and place your hands on your waist. Lean your upper body to the right and hold that position for a couple seconds. Repeat the routine on the other side.

Body rotation

Move your arms slightly away from your body and turn your trunk as far as possible to the right. Hold that position for a couple seconds. Turn to the opposite side and do the same routine.

Sit and reach

Sit on the floor with your legs extended in front. Gradually stretch forward as far as possible. Hold that position for a few seconds then return to the upright position. Repeat the action and try to go a little further each time and hold the position a little longer each time.

Lie and reach

Lie on the floor with your arms stretched beyond your head so that your body is in a streamlined position. Stretch your entire body as much as you can then relax. Repeat this routine as many times as you wish.

Bend knees and stretch

Lie on the floor, knees bent with the sole of your feet on the floor. Turn your upper body to the right and your lower body to the left and stretch as much as you can. Turn to the opposite side and repeat.