Flexibility is one of the most neglected areas in many fitness routines. For example, many males concentrate all their efforts on improving strength and muscle mass. However, the majority of us are guilty of neglecting this important fitness component.

Flexibility is known as the range of motion at a given joint. Having good flexibility allows you to increase your physical performance, allowing the joint the ability to move further with less energy. A person may have excellent range of motion in one joint and be limited in another. Poor flexibility leads to stiffness, poor posture, back problems, movement limitations and a higher risk for injury to muscles, tendons and ligaments.

With aging and inactivity comes less range of motion. Anyone, regardless of age, can improve flexibility. Stretching is the best way to maintain good flexibility. It offers relief from muscle tension and stiffness. It allows us to move normally and without effort. Simple tasks such as reaching for cereal from the top cupboard should be just that - simple.

Stretching should be done at least three times a week for the best results. Stretch all joints to the point of mild discomfort then ease off and hold for 30 seconds. It should not be painful. Do not pull hard or bounce and chance tearing muscles or tendons. Bouncing while stretching may cause hyperextension of a joint. This extends the joint beyond its normal limit. Serious injury to the soft tissues can occur as a result.

Many stretching exercises exist. Fitness 101 staff or any certified fitness instructor can show you safe exercises that will best suit your specific needs. Varsity athletes should note that improved flexibility has been shown to have positive effects on muscular strength and vertical jump. Whether you're a varsity athlete, or the average Joe, a regular habit of stretching will ensure proper mobility throughout life.