As much as I love a grueling workout, I love my cool down/stretch even more. Regardless of how you spend the bulk of your day, your body develops areas of tightness. This is in large part due to one's posture which has developed over the years and often has areas of imbalance, resulting in pulling and straining on opposing muscle groups. Therefore, regular stretching is something you really shouldn't live without.
Stretching increases flexibility and the range of motion your joint's have. Keeping your muscles and joints limber can decrease stiffness and pain. It feels great! And, if you simultaneously focus on your breathing while stretching, it can be relaxing and help you de-stress. That reason alone should make a strong enough argument, convincing you that it would be worth your while.
Below is a picture of various stretches that focuses on several of the major muscle groups. If you'd like something with a bit more detail, WebMD provides a how-to guide for 15 different stretches. If you are up for a little bit of a challenge, you can try Dr. Oz's 7-minute workout that includes both stretching and light exercise.
In terms of the length of time to devote to stretching, I suggest you grab your iPod, put on your 2 favorite songs, and stretch while you listen to them! That will amount to about 5-7 minutes. You can't possibly tell me you don't have time for that! Or, stretch during commercial breaks while you watch your favorite show. I employ that technique frequently when I'm feeling particularly tight.
The idea is to stretch far enough to create a gentle tug on your muscles, but not to go too far as to create great discomfort. It is recommended that you hold any particular stretch for at least 20 seconds, potentially holding the position for up to a full minute. I find 20 seconds generally does the trick for me; although, I do often repeat my series at least once.
However you choose to go about adding stretching into your life, whether you do so every day or 2-3x per week, I offer my, "Anything is better than nothing" rule. Even if you manage to do so only once a week, such a routine is better than doing nothing at all. Your body will thank you! And if it helps, I'll provide the proverbial pat on your back! :) Now, get to it!
