Stretching is key to your functional fitness. Here’s how to do it right.

Compared with strength training and cardio, stretching tends not to get nearly enough attention. But stretching offers so many benefits: It’s free, available to all fitness levels and ages, and requires only minimum space for maximum results.

Flexibility is key to improved athletic performance, too, such as a better golf or tennis swing. And it enhances your functional fitness — ever try to reach up to a high shelf and feel that uncomfortable pinch in the side or shoulder? Stretching to the rescue.

Many believe that the less active you are, the less flexible you are likely to be. This is not necessarily true because flexibility also is tied to factors such as genetics, gender, age, and body shape. The aging process tends to rob us of flexibility along with strength and endurance — but as my older students prove every day, this process is not inevitable.

A good stretching routine can help you reduce injuries and soreness in muscles and joints while improving range of motion, balance, joint stability and keeping oxygen moving throughout the body. Stretching feels great right after strength training, after a long day at work, after a good jog, or all on its own as, for instance, a yoga class.

The exercises provided here are just examples of the many stretches you can do, but the overall routine is designed to cover many muscle groups. Keep in mind that even though you target one muscle, others are involved in the overall movement, so the benefits multiply.

As with the rest of your exercise routine, wear comfortable clothing and supportive shoes. Start with at least five to 10 minutes warming up, such as by walking around the room while swinging your arms, going up and down the stairs, or even lightly marching or jogging in place while gently shaking out your arms and shoulders. Stretching cold muscles may increase your chances of injury. Approach each stretch mindfully, never bouncing to “go farther” or ignoring pain. And never hold your breath while stretching; you want that oxygen to flow.

And, as always, if you have a chronic condition, injury or any health concerns, speak to your physician about your fitness plans.

These tension-busting moves are available to nearly everyone. For all three, sit upright in a comfortable chair with your arms by your side. Breathe normally as you relax your shoulders and slightly stick your chest out, elevating the rib cage so the lungs have room to expand. Your toes are relaxed and feet are flat. Keep your jaw loose and teeth unclenched, and relax your facial muscles.

Beginner

Advanced

Lie on your back with arms extended out to the sides at shoulder level, palms up. Bend your knees and put your feet flat on the floor. Gaze up at the ceiling.

Cross the left leg completely across the right just as if you were sitting in a chair. Lower your knees to the left, bringing the inner part of your right knee toward the floor. Turn your head to the left. Take four deep breaths while you continue to lower the knees. Hold for two deep breaths, return to original position, and repeat to the other side. This exercise targets a common tight spot in the hips in a way that is both effective and gentle on the knees.

Beginner: Sit upright in a sturdy chair with another chair in front of you . Feet flat on the floor with relaxed toes. Looking straight ahead, reach out and put your hands on the back of the other chair. Tuck your chin into your chest as you lean forward and push the chair forward until your arms are straight. Take four deep breaths Breathe deeply for four breaths as you lower your head in between the arms. Release the chair and sit up again. Repeat three more times.

Intermediate: Stand up and place your hands on the chair in front and walk backward until your arms are straight, lowering your head in between them. With your feet flat on the floor, stick your bottom back as much as possible. Hold this deep stretch for four to eight breathes, then stand upright again.

Advanced: Stand upright with feet shoulder-width apart, head facing forward. Tuck your chin into the chest and reach your fingers toward the floor slowly, moving one vertebrae at a time. When you are down to your lowest point, take four deep breathes, then slowly curl up again. The next two exercises are mainly for the hamstrings, where improved flexibility reduces tightness in the lower back and hips.

Beginner: Lie on your back with your knees bent, feet and lower back on the floor, arms are by your side. Pick your right leg up and hold onto your thigh with your hands. Take four deep breaths as you try to straighten the leg and pull it close to your chest. Lower the leg, then repeat on the other side.

Intermediate: In the same position as above, place a large towel or stretching strap on the bottom of your right foot to deepen your range of motion as you pull your leg toward your head. Hold this for four breaths, then repeat on the other leg.

Advanced: Do the same move with your hands grasping your ankle as you pull your leg toward your head. Hold for four breaths; repeat on the other leg.

Yvonne Ferguson Hardin (Fergie) is the owner of Fergie’s Instructional Training in Germantown, where she specializes in educational movement programs for exercisers aged 55 and older. For more information, go to TransformURlifetoday.com.