When it comes to the Big Three of exercise - cardiovascular, strength and flexibility training - it's pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.

As more and more of us are becoming baby boomers we are appreciating the positive aspects of stretching. Flexibility can keep away stiffness, keep us athletic, and keep us functional in our daily routine well into old age. Research has shown us that flexibility can keep our mobility intact, and help prevent injuries. Actually, the American College of Sports Medicine has added flexibility to its general recommendations, saying that stretching exercises should be done three days per week.

Here are some guidelines on how to make flexibility training a part of your fitness program:

You have to take it serious enough to spend some time doing it, now just short sessions.

One or two quick stretches before you work out is better than nothing, but it is not ideal. All the more, a few generic stretches may not be what your particular body is needing right now. The more time you put in to stretching the more benefits you will see. As a chiropractor I daily put together specific stretching programs for my patients.

Consider Your Activities.

Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

Pay Special Attention to Tight Areas.

Some muscles tend to be tighter than others based off of activities like sitting, such as the chest, shoulders, hamstrings, and hips. Unless you take the time to figure out your tight muscles groups you may be overstretching.

Listen to Your Body.

Every one is very different in what their bodies need. Listen to your body and don't go too far. Do not use jerking or bouncing movements as this can strain the muscles.

Slowly stretch as far as the muscle will allow you and hold at that point for 20 to 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.

Get Creative.

Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.

Warm Up First.

Don't forget to warm up your muscles before you begin. Do a quick walk or some jumping jacks to get the blood flowing.

Find a Flexibility Class That Works for You.

Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

Stretch Your Mind and Body.

Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

It's Not Just for Wimps.

Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.

Do It Consistently.

It doesn't help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs - they're dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!

Getting Started

As a chiropractor I would be glad to help you develop you stretching routine. Be sure to ask about a customized flexibility program at your next visit.