Stretching is a little like eating your greens. You know it's good for you but its general lack of appeal makes it hard to commit to on a regular basis. And here lies the problem: stretching needs to be done often to be effective. Your once-a-month stretch is about as effective as your once-a-month sprig of broccoli. You'll feel good for a fleeting second but gain no real benefit. So, you need to utilise a basic stretching plan. Here's how:

A new way to stretch

Whole-body strength is now all the rage in the fitness industry. It gets you better results, is more time-efficient and mimics the way we move. It's made the old gym machines almost redundant. Stretching is also going new age. No longer do we recommend you do isolated stretches that only target one muscle.If you look at today's stretches you'll notice they target a range. In movement, no muscle operates in isolation. Instead, they work in bands across our body. These stretches target these bands to stretch you in the perfect way.

Stretching exercises

Groin, lats and obliques Hamstring, calf, spinal muscles and upper back Abs, hip flexors and intervertebral discs Lats, obliques, glutes, hip flexors and quads.

What muscles do I need to stretch?

Perform a stretch. Use one we've showcased today or another you like. If you feel a stretch in your muscles use the following stretching rules to lengthen and relax this group of muscles. If you don't feel a decent stretch there's every chance this muscle group is already flexible enough for you. You won't need to continue to stretch it for the sake of it. Make a mental note of which areas are in most need and focus on them during your stretching routines. Every week or so check-in to see whether your flexibility has changed in each area and whether you need to add them to your routines.

Stretching rules

• Warm up prior to stretching.
• Warm up for five to 10 minutes until you raise a light sweat. This increases your heart rate and blood flow and allows your muscles to become more supple. You'll then get maximum benefit from your stretching routine.
• Start with joint rotations. Begin with your toes and ankles then move up, joint by joint. Do slow circular movements, both clockwise and anti-clockwise. Next, do an aerobic activity. Try a walk, jog, cycle or anything that gets the blood flowing throughout the entire body.
• Stretch before and after exercise. Stretching before exercise lengthens muscles and tendons, which allow you to perform better. Hold the end point of each stretch for approximately 10 seconds.
• Stretching after exercise aids in recovery of muscle and helps prevent injury. The longer you hold each stretch after exercise, the better the chance you'll have of the muscle properly relaxing and allowing you to get the most effective stretch. Thirty seconds is the minimum; anything over a minute is ideal.
• Stretch gently and slowly (stretch reflex). Stretch only to a point where tension is felt and avoid pain. Pain triggers the body's "stretch reflex" response that contractsmuscles and tendons and restricts them from being stretched. This nullifies all the benefits you're trying to achieve.
• Breathe slowly and easily. Do not hold your breath. Holding your breath creates tensionin your muscles and makes stretching difficult. Breathing slowly and easily allows you to relax and increases blood flow and delivery of oxygen and nutrients to the muscles, making stretching easier and more beneficial.