The last piece of advice a busy college student wants to hear is that we need to drop everything and exercise. We also know that just lifting heavy things or running until we're tired isn't enough; we have to do all these things correctly for them to actually benefit us. Stretching is no different.

Quite a few students who actually make it to the gym forgo stretching completely, but you sell yourself short from some of the most desirable exercise benefits. Stretching, according to the American Council on Exercise, allows for greater freedom of movement, improved posture, increases physical and mental relaxation, releases muscle tension and soreness and also reduces risk of injury.

Just like with weight training, there are right and wrong ways to stretch. The latest research is reporting that stretching before warming up does not prevent injury and instead can cause it. Additional research suggests stretching before particiating in certain sports can hinder your performance.

So, before stretching, take a few minutes to warm up. This can be something with low intensity, like walking or using an elliptical for 10 minutes. Warming up also allows your body to increase performance levels during physical activity.

When stretching, many people "bounce" their limbs, but most fitness professionals now consider this practice extremely harmful. You increase your risk for injury this way, by forcing your muscles to stretch further than they might be willing to go by using gravity. Holding a stretch is much more effective.

How long do you hold a stretch? A study from the British Medical Journal said that five seconds is better than nothing, but 15 seconds is better than five. The longer you hold a stretch, the greater range of motion improvements you will see. So, if you finish your workout 20 minutes before your next class starts, and it takes you 15 minutes to find a parking spot, doing the minimum amount of stretching is still good, and maybe next time you can linger in your stretches a bit longer.

Another common mistake people make is holding their breath while stretching. If you have ever taken a yoga class, had a personal trainer or taken a group fitness class, you have heard about the importance of breathing. Not only does it keep you from passing out, it allows oxygen to reach your working muscles. Yoga instructors will tell you that you can go deeper into your stretches on the exhalation of your breath.

One last thing to consider while you stretch is that the phrase, "no pain, no gain" is an outdated way of thinking when it comes to exercise, especially stretching. If you are stretching and you feel intense pulling or pain, stop or don't push yourself so far. Flexibility training is a gradual process, the same way building muscle is. If you injure yourself, you will be further behind than if you take your time.

According to the ACE, you should spend about 30 minutes a week doing flexibility training. If you work out three days a week, you accomplish this goal with just 10 minutes of stretching after each workout. If you enjoy yoga, free classes are offered at the Peters Recreation Complex. These classes are set up so people of any fitness level can chose a class suitable for them.

No student really needs another event to add to their planner, but since stretching offers stress relief, among other benefits, it's worth taking the time during the day to institute a stretching regiment.

Kendall Hall is a senior in kinesiology and a certified personal trainer at the Peters Recreation Complex. Please send comments to sports@spub.ksu.edu.