## Why stretch? __Stretching warms up muscles and increases joint mobility.__ It is good to stretch both before and after exercising because it makes ligaments more elastic, which allows you to maintain freedom of movement and avoid injuries. __Stretching will help you with overall health__ although you are unlikely to lose weight it will help you be fitted and in shape. __Stretching also helps to prevent osteochondrosis__, arthritis, and spinal problems. Stretching along with exercising improves blood circulation, which in turn increases the immune system, stimulates digestion, and eliminates stress __For women__, stretching can improve ===blood circulation in the pelvis. This helps to adjust the menstrual cycle, relieve the symptoms of PMS, strengthen pelvic floor muscles, and prevent organ prolapse and age-related urinary incontinence. __For men__, stretching stimulates the testicular and adrenal glands, increasing the production of the main male hormone testosterone and preventing infertility and prostatitis. ## How to stretch properly - Stretch smoothly and slowly while avoiding jerking movements. - Breathe freely, avoiding delays in breathing. - Gradually increase the duration, frequency, and intensity of movements, gradually passing from light stretching (10–20 seconds) to developed (30–60 seconds) and to more advanced (60–180 seconds). - Static exercises (where a stretch is held for a set number of seconds) are better performed without pauses, moving smoothly from one position to another. - Do not stretch through any pain — you should feel the muscles gently pulling, but not intense pain. - Wear stretchable clothing in a comfortable environment with an appropriate temperature. ## Who should avoid stretching? Do not engage in stretching if you are suffering from one or more of the following: acute inflammatory diseases, fractures, and dislocations, high risk of thrombosis, cardiovascular system issues, or viral diseases. If you are pregnant, stretching can help you reduce back pain and swelling. Just be sure to avoid stretching exercises that require hunching over, which can compress your organs.