With all the emphasis on aerobic exercise and resistance training for burning kilojoules, stretching doesn't get the respect it deserves. Yet, staying flexible can help with mobility and independence as we age, enhance sports performance, improve posture, reduce back pain, and relieve stress.

To get the most out of exercise, try stretching all major muscle groups at least 2-3 times each week, which totals 10-20 minutes of stretching muscles of the upper back, neck and shoulders, lower back, chest, quadriceps, hamstrings, and calves. It is also a good idea to stretch the muscles you use in exercise on a daily basis - for example if you are a walker, pay close attention to your lower back, hamstrings, quadriceps, and calves.

Stretch when your muscles are warm - the best time being right after your workout. If you are especially tight or are planning a very vigorous workout and need to stretch beforehand, make sure to do a gentle warm-up first. Gentle forms of yoga or tai chi are wonderful places to begin. By working on muscle relaxation and tension reduction simultaneously, you get a super-powered flexibility workout. Or try water - water is a terrific medium that allows greater confidence and freedom of movement without the risk of injury.

Try these stretches, holding each for 15-30 seconds:

Hamstring - Lie on your back with knees up and feet flat on the floor. Lift one leg up and hold behind knee with both hands. Pull the leg toward your chest to the point of a mild stretch. Keep only a slight bend at your knee. If you cannot comfortably reach your leg, try using a towel or similar aid wrapped behind the knee.

All-over back - Stand while holding onto a stationary object with both hands. Bend at the waist pushing your hips back. If necessary, step forward in order to place your feet well ahead of your centre of gravity. Hold on tight with your hands, but relax your upper arms and shoulders. Round your back, bend your knees and drop your hips down and back to increase the stretch.

Chest - Standing, reach behind your back with both hands. Interlock fingers with palms facing forward. Lift hands upward to the point of mild stretch.

Neck and trapezius - Keeping your shoulders relaxed, tilt your head to one side. Slowly look down at the floor while maintaining the tilted position. Hold at the point of mild stretch.