Most fitness professionals agree that stretching is a worthwhile part of a well rounded exercise routine, but lately there seems to be a lot of debate about when to stretch.

For a long time, conventional wisdom held that stretching should be performed before your workout, as a means to loosen up the muscles.

The theory behind it being that tight muscles would prevent athletes from being able to perform at peak levels, and that loose muscles were also less likely to get strained. This is still common practice for many recreational athletes.

However, recent studies, like the one mentioned in this article from last years New York Times, have indicated that stretching prior to exercise can potentially loosen you up too much, thereby actually decreasing performance capabilities while increasing susceptibility to injuries. Go Figure.

Personally, I am not a big fan of stretching before a strength training or cardio session; stretching tends to have a calming effect on me, whereas I want to be amped up before a run or training session. Stretching at the end of a workout when my body temperature is already up and I am more relaxed has usually felt better for me.

On the other hand, stretching can be a means of warming yourself up. Flexibility is a cornerstone of yoga practice–and I am a big advocate of yoga (I do it myself, in fact). If you do like to stretch as a warm up, just be careful not to push your stretches too far at the start. You have to ease in.

Like I often tend to point out, there are so many different approaches and it’s up to you to figure out what works best for your body. I know a lot of people who want to just be told what to do without having to think, but I urge you not to take that path!

Pay attention to your body while you are working out and experiment with different approaches to see what feels right. Listen to your body and don’t be afraid to make mistakes; there aren’t always such clear cut distinctions between right and wrong. Case in point–this recent article from the Times suggests that having tight hamstrings could actually be beneficial!

It’s common knowledge that flexibility is an important part of overall fitness, yet many people still neglect this key component of a well rounded exercise regimen.

One way to make stretching more interesting (and in many cases more effective), is by having a partner or trainer to assist you.

One great stretch to do with a partner is for your hamstrings and inner thighs. Start by sitting upright with your legs stretched out in a V shape.

Have a partner sit across from you in the same position with one person’s feet pressed up against the other persons ankles. The person with shorter legs should have their feet on the inside (see photo). Grab your partners wrists and have them pull you in.

Keep your back straight and your chest up and take the stretch in your hips and legs. Hold for at least 20 seconds and then switch and stretch your partner.

Another great stretch to have a partner assist you with is the one pictured to the left.

Sit with your hands behind your head and your fingers laced together. Have your partner stand behind you and pull back on your elbows. It may be helpful to have your partner’s knee or torso pressed against your back for leverage. You will feel this stretch in your chest and shoulders.

Remember to breathe deeply and try to stay calm while stretching. Of course, thinking about relaxing always makes it harder! Simply focus on your breath to help you relax.

It’s important to use your head when you’re working out–literally!

Headstands and handstands are great ways to improve your balance, core stability, and upper body strength. They are also a lot of fun!

Using the tri-pod technique is one way to learn to do a headstand. Start by placing your head on the ground with your hands about shoulder width several inches below your head. Your head and hands should be in a triangular formation. (See the video clip below for a full demonstration.)

Next, straighten your legs so that your hips are over your head and walk your legs up onto your arms. Slowly shift your weight into your head and lift your legs away from your body. I recommend practicing with a wall behind you in the beginning since you will likely lose your balance a lot at first.

There are other ways to get into a headstand but this is a good one to start with. Eventually you may even try to work up towards doing a hands-free headstand.

Handstands are generally harder than headstands for most people because less of your body is in contact with the ground. Handstands are not only great for building strength and control in your core, but also in your shoulders, arms, and hands–a lot of being able to do a handstand is in the hands themselves.

I haven’t had any sort of formal gymnastics training but through practice and dedication, I have taught myself how to do these moves. I continue to practice regularly and it continues to be something that challenges me. Consistent practice is the common theme here, people!

See the video below for demonstrations and more: