If you work out, you've likely made stretching part of your warming up and cooling down routines. It improves range of motion, flexibility, circulation and the overall success of your workout. Different kinds of training call for different types of stretching.

Although a massage therapist could probably unloosen that shoulder knot for you; sometimes that is not an option. Painful knots in the shoulders -- myofascial trigger points -- are like miniature charley horses that won't let go.

Performing a morning stretching routine helps loosen your muscles after sleeping. Warming up before stretching can help prevent a muscle strain. Most stretches do not take much time and require a minimum amount of space.

The gluteus medius, one of three muscles in the buttocks, works with your other hip muscles to move the leg away from the midline of your body. It also assists in both internal rotation and external rotation of hip joint.

Tissues and muscles in your deep inner thighs and groin can become tight and stiff from poor posture and inactivity. This can lead to weakness in your hips, which can cause pain in your lower back, hips and knees.

Sore muscles are usually the result of hard work. Whether you strength train, play sports or do yard work, your muscles get sore when you overwork them. Usually muscle soreness goes away on its own within a few days, but you can speed up the process and give yourself some relief with the use of a foam roller.

Your body relies on three main types of tissue when it comes to movement -- muscles, ligaments and tendons. However, these tissues can become tight over time, resulting in a reduced range of motion and a higher risk for injury.

Compartment syndrome is a complication of an existing injury, such as a significant muscle bruise or fracture. Bleeding and swelling of soft tissue increases the pressure within a limb. Loss of circulation, paralysis, reduced pulse and taut skin are the notable symptoms.

Stretch the muscles in your rib cage through breathing exercises, back-bending exercises and forward fold stretches. Your rib cage has two major sets of muscle layers: the external and internal intercostals. The external intercostals lift your rib cage and increase lung volume.

You develop flexibility of your leg muscles just as you would train to improve your muscular tone. A regular program of stretching exercises will improve the flexibility of your leg muscles and the range of motion about your hip, knee and ankle joints.

While it may be tempting to place your stretching routine on the back burner, there are multiple reasons to increase your muscular elasticity, or flexibility. Improvements in range of motion and athletic capability, stress reduction and better sleep are all benefits of a regular stretching routine.

Successful tennis players incorporate stretching and exercise in their training programs. Stretching helps reduce injuries and improves flexibility, range of motion and balance. Tennis specific exercises focus on strengthening and training different muscle groups.