Stretch without strain

You don't have to work very hard to convince 40-somethings and older that they're losing flexibility. The little pops and twinges that occur sporadically do a fine job of that.

The trick is convincing someone to incorporate gentle stretching into a hectic life pace — and making it such a routine part of the day that not doing it would be unthinkable.

Two books on stretching clearly outline not only the benefits, but good techniques so you won't overtax those muscles and joints.

"The Way of Stretching, Flexibility for Body and Mind," by Anne Kent Rush (2005, paperback, Little Brown, $15.95) bills itself as a practical alternative for people who are a little put off by yoga. It emphasizes the simple and offers programs with breathing exercises, meditation and visualization exercises and plenty of stretch without strain.

It's also written, it says, to appeal to couch potatoes, because when it comes to stretching, less is more. "Each stretch works best if done only briefly," Rush writes, "literally for two seconds. Easy does it. Nothing but a relaxed muscle will stretch. Pain is against the rules."

The book also has a series of simple illustrations to show body positioning for some of the stretches.

While "The Way of Stretching" focuses on the mind, body, soul connection in achieving flexibility, another book uses stretching to strengthen backs and reduce the potential for strain.

"Opti-Stretch Versus Recurrent Back Pain" by Dr. Edwin J. Neil (2005, Classic Day Publishing, $28.95) is for people who already have issues with their backs, especially those who have had a couple of muscle strains in the same spot and or have given up physical activity for fear of restraining the muscle. It offers protective suggestions to avoid the whole thing, as well, for children and adults.

Neil's approach is more academic. (The book has, for example, an executive summary.) Part of the book focuses on what he calls the "first scientific breakthrough in 100 years" when it comes to back strain, but he also offers diagnostic tests designed to help someone identify areas of vulnerability.

After a somewhat lengthy but interesting introduction, Neil starts would-be back builders with screening tests to see how healthy the back is. Part 2 is the actual opti-stretch program, with photographs to guide you and plenty of text and informational tidbits along the way. It's all interesting.

The exercises are different for people with different goals. Someone with a healthy back who wants to keep it that way will find a separate grouping of exercise in the advanced section, with the caveat that some of them are clearly designated for use as a diagnostic tool, not a daily part of the stretching routine.

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E-mail: lois@desnews.com