Willingly or cribbing, all of us tend to squeeze in some exercise in our daily routine. But we are lazy enough to skip the most important part of it- stretches. According to studies, stretches are vital in our daily workout and equally important if not more, than the actual exercise. Harbouring a capacity to leave one unfit for exercise if avoided continually, stretches prove extremely beneficial for our good health. If done properly, stretches are known to reduce muscle soreness to a large extent. They affect the body's flexibility which plays an important role in deciding our strength and stamina. They also affect our swiftness or speed level. While it is necessary to do a whole body stretch, individual muscle stretches loosen up every muscle that has been worked upon. Quadriceps, hamstring, calves, biceps, triceps, all need their share of stretch. Stretching should be a gradual process and should not be done in a hurry. If done too quickly, they can cause the muscle to contract. To avoid this, one can include stretches in-between the training after the exercise of each muscle group instead of keeping it as the final act. When the sweet burning sensation while stretching is a pleasurable experience you know you are on the right track. The tightening of muscles during exercise also affects the mobility of the joints and stretching helps in relieving them. The correct holding time of a stretch is the key to achieve the required effect. An average time of 30 seconds, is what is recommended bydoctors. But in case of discomfort, one has to immediately stop pushing oneself out of limits. Another important benefit is that stretches prolong one's exercise age. As stretches play a major role in saving one from injuries, they reduce the rate of degeneration of muscles and hence keep one fit to exercise for long. So, do your stretches properly and be fitter.