It's hard enough trying to find time to workout, but then you're expected to stretch? Who has time to lie on the floor stretching? You need to make time! Stretching is an essential part of any workout. The benefits of stretching include making your muscles more flexible, enabling them to take the strain from your workout. Stretching can prevent injury, increase blood circulation, and energize your body! When you stretch, you lengthen your muscles and give your body and limbs a better range of motion. Stretching should feel good, so if you feel any pain you should stop. Hold each of the stretching techniques below for 10 seconds or longer and do each stretch at least once. These stretches should be performed before and after a workout. : Your quadriceps includes the four muscles in the front of your thigh. To stretch this muscle, grab your right foot and bend your knee. You should pull your foot towards your butt and feel the front of your thigh stretch. Repeat this stretch on your left side. Quad Stretch : Your biceps is the muscle on the front of your arm, above your elbow. To stretch it, lift your arms out so that your body forms a T. Slowly rotate your palms from facing the ceiling to facing the floor. Biceps Stretch : Your triceps muscle is in the back of your arm, above your elbow. Bend your right elbow behind your head so that your hand touches the back of your neck. With your left hand, press down on your right elbow. To stretch your shoulders, take your right arm and, with your left hand at your elbow, press it across your chest. Do the same with your left side. Shoulders and Triceps Stretch : Your groin is the region between your legs and needs to be stretched, too! Sitting on the floor, place the soles of your feet so they touch each other. Pull your feet in towards your groin. Keeping your hand on your feet and bending with your lower back, try to touch your forehead to your toes. Hold this for 10 seconds or longer. (You might never get there...but the stretch is great!) Groin and Back Stretch : Your hamstring is the muscle behind your thigh. To stretch your hamstring, lie on your back on the floor with both knees bent. Keep your left foot flat on the floor and bend your right knee up to your chest. Grab your thigh with both hands and slowly straighten your right leg. Repeat on your left side. Hamstring Stretch With these stretching exercises, you will give yourself a healthier and safer workout! Find out about the benefits of stretching and read helpful information at BeingGirl.com.