Tomorrow, the End-to-End and Middle-to-End walks will be taking place so it seems appropriate to offer a useful topic today to help all the walkers after a long, exhausting day.

However, even if you are not participating tomorrow, whether you are an athlete, a recreation enthusiast or a weekend warrior, if you exercise (and even if you don't) read on! Today's topic is stretching, and everyone will benefit from increased flexibility.

We all know the importance of a good, balanced exercise programme in helping us lose weight, build muscle and get fit. Most of us, hopefully, spend time each week performing cardiovascular exercise and strength training because we know they are essential elements in our quest for becoming BodyWise. However, when it comes to exercise, flexibility training (or stretching) is just as necessary for living a long, healthy, active life. But how many of you, and be honest, actually spend time stretching? Staying limber through regular stretching has many valuable benefits, some of which are: Offsets age-related stiffness Improves athletic performance Helps prevent injuries Increases blood supply and nutrients to joint structures Improves coordination Promotes joint elasticity Improves muscular balance and posture Decreases risk of back pain Relieves muscle tension and stress Enhances activity enjoyment.

As you can see, there are excellent benefits to be derived from stretching! So put aside some time in your busy schedule to include a flexibility training programme. It doesn't have to take long, and I'm sure you'll find you sleep better too -- yet another benefit of regular stretching! So how about some tips to consider when stretching! For maximum benefits, daily stretching is ideal; however, three to four times per week will also reap many positive effects. Always be sure to stretch after each exercise session, and preferably before as well. Slowly stretch to the point where tension (tightness) is felt in the chosen muscles.

Do not stretch to pain. Hold each stretch for at least ten seconds, being sure not to hold your breath. Stretch at least the muscles used during exercise, and preferably the whole body.

Here is a sample stretch routine to try: 1. Full-body stretch Lie on your back with arms reaching overhead and legs extended straight out.

Point your toes and reach your fingertips away from you, making your body as long as you can. Breathe deeply as you relax into the floor.

2. Back & hip flexors Stay on your back and hug your knees into your chest with your arms; hold for ten to 15 seconds and then gently curl your head toward your knees. After about 10 seconds, lower your head to the floor and stretch one leg out straight on the floor while holding the other knee. Hold for 15 to 30 seconds, then slowly switch legs. Move one leg at a time and perform all movements gently.

3. Lower back Pull both knees into the chest with your arms out straight just below shoulder level. Keeping your knees bent, gently lower knees to the right one at a time; press them gently into the floor and turn your head to the opposite direction.

Bring knees back to the centre one at a time and gently repeat on the other side.

4. Hamstrings Lie on your back with knees bent and feet flat on the floor. Gently extend one leg toward the ceiling, holding it with your hands behind the thigh or calf for support. Take a deep breath and as you exhale gently pull your leg closer to increase the stretch. Repeat with the other leg.

5. Hips With knees bent and feet flat on the floor, cross your right ankle over your left knee. Lift your left foot off the floor, bringing your left knee in toward your chest with your arms. You should feel a deep stretch in the back of your right hip. Hold and repeat on the other side.

6. Quadriceps Roll onto your stomach or on one side. Reach around to your ankle (the top leg if on your side) with the same hand and bring your foot slowly toward your buttocks, pressing forward gently with that hip. You should feel a gentle tension in the front of the thigh. Hold and repeat with the left leg.

Gently sit up for the rest of the stretches: 7. Shoulders To help relax your shoulders and neck, slowly rotate your shoulders forward and backward several times. Wrap your arms around yourself in a big hug, keeping your abs tight to support your back. Tuck your chin into your chest and breathe deeply.

Stretching exercises 8. Upper back & chest Lace your fingers together in front of your chest; relax your shoulders and press your arms out away from your body for a good stretch through your upper back. Release your arms and lace your fingers behind your back, press your shoulders down and breathe deeply; this will give a stretch through the chest.

9. Lower back & buns Sit up tall with your legs crossed, left leg in front. Take a deep breath and stretch over your right knee as you exhale, leading with your chest. Hold and then reach towards the centre, taking the stretch through your buttocks and inner thighs. Change the cross of the legs and repeat on the opposite side, finishing in the centre.

10. Last but not least -- neck.

Sit tall and pull your abs in tight. Press one ear over to your shoulder and hold, then repeat on the other side. Bring the head back to centre, take a deep breath and reach your arms up overhead. Pause for a few seconds, then relax your shoulders, exhale and slowly lower your arms.

After performing this little stretch routine, you should feel relaxed and refreshed. Walkers: Take time out after your walk tomorrow to stretch and you will reduce your post-exercise muscle fatigue and stiffness. Spending a little time as often as you can on flexibility training will benefit your body.