Go to any professional sporting event, whether a football game, soccer match, track meet, hockey or baseball game, and you'll see the athletes warming up with stretching exercises. Stretching is more than a way to limber up for the big game. It's essential for both optimal performance and safety.

If time, budget or your fitness level limits you to a morning jog around the block or a workout at the local gym three days a week, you still need to perform stretching exercises every bit as much as the pro athletes do. If you want to stretch your workout to its maximum effectiveness, here are a few things to keep in mind:

No Pain

Stretching not only increases your flexibility, it also helps you to avoid painful injuries. Most people know that they should stretch before working out to prevent injuries, but not everyone realizes that it's also important to stretch after a workout as well. Stretching while the muscles are still warm can increase their flexibility. Enjoy a good stretch before, and after, every game or workout.

Stretch in Stages

Work slowly and progress incrementally until you've achieved the most difficult stretching exercises. Don't try to tackle the toughest stretches first.

Flexibility First

While stretching, increase your flexibility by holding your position for sixty seconds or more. While holding your position for twenty seconds is sufficient for warm ups, holding each position for at least 60 seconds will help to develop your body's flexibility.

Stretch, don't Bounce

Be careful not to "bounce" your stretches. In other words, avoid going into stretching position then immediately returning to the relaxed position repeatedly. Get into stretching position, hold it for several seconds, and then slowly relax. You may safely repeat stretching exercise when they are done in this manner. Bouncing or forcing yourself into a position during stretching exercises can create strain or damage in certain joints or muscles.

Keep it Connected

The leg muscle is connected to the hip muscle. In fact, every muscle in our body is connected to another, and nearly all of them are used when you're exercising. Warm up every one of your muscle groups, including your neck. Too many people forget to stretch their neck muscles, but the exercises are really easy. Simply place the palm of your hand against your forehead, and push gently. Repeat at the back and sides of the head.

Do It For You

Follow your own personal stretching requirements, and don't simply repeat what someone else is doing. Respect your limits and know your capabilities. Don't force yourself to do certain exercises simply because others are doing them. Your body will tell you what it needs. Start off slowly and increase your limits as you are able. Your body will be too tired on some days, and you'll have to reduce your range of motion.

Take a Break

Don't be afraid to take a break. When you rest between sets and stations, you are allowing your body enough time to recover some of its spent energy. It's also advisable to avoid working the same muscle groups consecutively for two days. Muscles grow in periods of rest.

Take Heart

Stretching exercises and physical workouts are great for your body, but remember to heed your heart. Aerobic exercises use oxygen for fuel and are great for strengthening your heart. These physical activities can include cardiovascular exercises such as biking, running, swimming and skipping rope.

Rock Your Workout

Stretching and exercising is not always a great deal of fun, but music can certainly make it a lot more enjoyable. Pick up an mp3 or CD player, or have a radio in the room to increase your intensity or keep you occupied over long periods of training. If you're working out in a group setting, be sure to have good headphones and avoid disturbing those around you.

Begin Each Day with a Stretch

Make stretching a part of your routine, every day. When you stretch regularly, you'll continually increase your range of movement and your levels of strength and flexibility. Stretching can feel great, even if you don't exercise every day.

It's too bad that stretching isn't considered to be a necessary piece of safety equipment. No one would think about playing football without pads, or skateboarding without a helmet. For safety's sake, always stretching before exercising to prevent injuries and increase your potential. Besides, a good stretch just feels great!