Warm Up. Work Out. Stretch.

Stretching is an important part of your workout. MayoClinic.com notes these benefits of stretching:

• Increases flexibility to make everything you do easier
• Increases range of motion to help prevent injuries
• Improves blood flow to your muscles
• Releases tension to relieve stress

Oh yes. I would add that it also feels so good.

But when should you stretch?

1. Before your warm-up
2. After your warm-up but before your workout
3. After your workout

If you chose number 3, after your workout, congratulations.

One mistake that many novices make (and experienced exercisers) is to stretch while the muscles are cold. When the muscles are not warmed up, they cannot relax and lengthen. If you try to pull a rubber band beyond its limits, it can snap. You increase the risk that the same thing will happen to your muscles if you try to stretch them out when they are less flexible from being cold. When the muscles have lots of blood flowing in them and are warmed up, they stretch more easily, and you'll get the maximum benefit from your stretching.

It's a myth that you need to stretch before you work out. In fact, some studies have shown that stretching before a physical activity can actually decrease performance.

How should you structure your workouts?

Before your workout. Warm your muscles up with five to 10 minutes of aerobic activity like riding a stationary bike or running on a treadmill before lifting weights. Any aerobic activity is fine. Work to get your heart rate up to a good training level. Almost all the cardio machines at the gym have guides on them showing 65% and 85% of your maximum heart rate based upon your age. Anywhere between these two is fine.

If I don't warm up before my workouts, I feel an injury threatening to come on every time. I especially feel the strain in my shoulder joints. Get your blood flowing to prevent injury.

On days when I do cardio, I do the cardio before my weights. If you choose, you can do a quick warm-up, do your weights and then do your cardio afterwards. I like the first option. To me, it saves a little time, and it seems silly not to do the whole thing since I'm on the machine anyway.

After your warm-up. Now you can move to your weight exercises. The muscles have lots of blood flowing in them, and they are ready to go.

After your workout. When you're finished, be sure to stretch while the muscles are still warm. Don't wait.

Here are some tips for getting the maximum benefit from your stretching while preventing injury.

Never bounce. When you stretch, you are working to relax and lengthen one muscle while the opposing muscle naturally contracts. For example, when you stretch the hamstring on the back of your thigh, the quadriceps on the front of your thigh contracts. Any quick motion and you'll be trying to stretch a muscle in the middle of a contraction. Remember that rubber band that snapped? Ouch! Once you pull that muscle, it could take weeks or even months to heal. And in the interim, you'll have to limit your activities. No fun!

Relax. Focus on the muscle you're stretching. Hold the stretch for a count of 15 or 20. Focus on the muscle and try to relax it. You'll find that as it relaxes you will be able to keep stretching it farther.

Exhale. Believe it or not, breathing helps you stretch. Exhale as you relax and stretch the muscle. You'll be amazed at the difference it makes in your ability to stretch the muscle when you exhale.

Lengthen the muscle. Try to fully extend whatever muscle you're stretching. Let's say you're stretching your hamstring muscles. You have both legs extended on the floor and you are gently hanging your body over your legs. Think about pushing the back of the knee all the way to the floor and making your leg as long as possible. At the same time, imagine the chest reaching toward your knees and your head beyond your knees. Keep breathing and relaxing. Try this stretch with the toes pointed and the toes flexed to feel the difference.

So forget the stretching before your workout. Warm up. Work out. Stretch. Ahh!