Editor's note: People, particularly those with a sedentary lifestyle, should always seek the guidance of their physicians before commencing any exercise program, including a stretching regimen like the one outlined in this series.

Officials run relatively short distances suddenly and quickly, changing direction often, sometimes on the run. They bend over to pick up balls, bats, and penalty flags. They squat behind the plate or in a "ready" position on the field. They dodge players and occasionally get shoved from behind and knocked down.

In short, they need to be able to squat repeatedly, accelerate and decelerate, often from a cold start to a quick stop, bend over, and keep their stability and balance during sudden or unexpected movement.

One way or another, muscles and tendons must lengthen to allow those movements. The choice is to prepare those muscles and tendons to stretch "cooperatively" or to experience them tearing in resistance. What say we opt for the less painful choice, eh?

Stretching is often used as a warm-up prior to exercise. "What we need to realize," claims Dr. Timothy Meyers, "is that stretching is exercise." Added Linda Kozora, P.T.: "We need to warm the muscles and tendons so they are more flexible and less susceptible to the controlled trauma that is stretching."

Continued...