Go to any sporting event -- whether it is a football game, soccer match, track meet, hockey or baseball game, and you will see the athletes warming up and doing stretching exercises. Stretching is more than a way to limber up for a big game; it's essential to 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, and So Much to Gain

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.

Ease Into It

Don't tackle the toughest stretches first, but work slowly and progress incrementally until you've finished the most difficult exercises.

Stay Flexible

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.

Be Bounce-Free

Don't "bounce" your stretches. In other words, try to avoid going into stretching position, and immediately returning to the relaxed position repeatedly. When you're in stretching position, hold it for several seconds, and then slowly relax your body. Stretching exercises may be safely repeated when they are done in this manner. When you bounce or force yourself into a position during stretching exercises, you can create strain or cause damage to certain joints or muscles.

Stay 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 What Feels Right

Remember to follow your own personal requirements, and not someone else's. Know and respect your limits and your capabilities. Don't force yourself to do certain exercises just because you see others doing it. Listen to your body. Start slow and increase your limits, as you are able. There will be days when your body is just too tired, and you may have to consider reducing your range of motion.

Take a Break

It's perfectly acceptable to take a break from exercising. In fact, your body needs it. Resting between sets and stations gives your body the time it needs to recover spent energy. Also, try to avoid working the same groups of muscles two days in a row. When your muscles are at rest, they have time to grow.

Have A 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.

Let the Music Move You

It's easy to get bored with your stretching routine and even your workout. Music can be the answer to an otherwise dull day at the gym. Bring your CD or MP3 player or keep a radio on in the room. Use music to increase the intensity and keep you occupied over long periods of training. At the gym or in a group setting, wear good headphones to 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!