You can watch any professional sporting event, whether it is a football game, soccer match, track meet, baseball or hockey game, and you'll always see one thing in common. Professional athletes always begin by warming up with stretching exercises. These men and women know that stretching is more than a way to limber up for a big game; it's necessary for top 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

When you stretch, your flexibility is increased. Then, you are better prepared to avoid injuries. Most people are aware that they should stretch before working out to prevent injuries during exercise, but few realize that stretching after a workout, while the muscle are still warm, can also increase flexibility. That's why it's important to enjoy a good stretch before, and after, every workout.

Stretch in Stages

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

Stay Flexible

Increase your flexibility while you're stretching. Holding your position for twenty seconds is sufficient for warm ups, but try to hold it for sixty seconds or more. By holding each position for at least 60 seconds, you'll further develop your body's flexibility.

Be Bounce-Free

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

Warm up all of your muscle groups. Remember, every muscle in your body is connected, and most of them will be used while you are exercising. For example, many people tend to neglect their neck while performing their stretching exercises. The neck muscles are vitally important and the exercises are very easy to do. It's as simple as placing the palm of your hand against your forehead, and gentle pushing. The same should be done at the sides and back of the head.

Do What Feels Right

While professional advice is important, remember to follow your own personal requirements. It's important to acknowledge and respect your own personal limits and your capabilities. Don't force yourself to perform certain exercises simply because you see others doing them. Pay attention to your body. Begin slowly and increase your limits as your body allows. On some days your body will be too tired and you may have to consider reducing 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.

Let the Music Move You

Stretching and exercising is not always fun, but music can certainly make it a lot more enjoyable. Keep a radio or an MP3 or CD player close by and use the music to boost your intensity and keep you focused during long periods of training. If you're working out in a group setting, use good headphones to avoid disturbing those around you.

A Stretch A Day

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.

Stretching exercises should be considered necessary pieces of safety equipment. It just wouldn't be safe to play hockey without a helmet or soccer without shin pads, so don't even think about working out without stretching first. Stretching prevents injuries, increases your potential, and it just feels great all over.

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Sterling Ostin is a contributor to numerous web sites, on health question and health fitness subjects.