I like to call flexibility training the ugly stepsister of the exercise world because everyone seems to overlook it until it's too late. Eventually you strain or sprain something or you're so stiff from step class that you want to cry. I teach yoga and Pilates, and my favorite party trick is bringing my left heel over my head and feeding myself a little snack between my toes. I know, I know, it grosses out my husband, too. For many people, however, stretching does not come so easy. But being limber is not just about impressing (or horrifying) people at cocktail parties, is an essential part of being truly fit.

Three general things make up your flexibility potential:

• Age (younger folks are more flexible)
• Gender (women are typically more supple)
• Climate (Muscles are far more pliant in warmer temperatures)

Below are the five stretches everybody can practice a few times a week. Do them after any other workout, and you'll soothe all of your major muscle groups in less than 10 minutes. I'd also like to give a shout-out to the practice of yoga. Since 15 million or so people began practicing yoga in the last decade, flexibility training has finally become as important to fitness as cardiovascular training and strength training. Yoga is the ultimate, full-body stretch, for sure, and some studies show that stretching makes your body much stronger, too.

Logging long hours at your desk isn't only indicative of hard work -- it can be hard on your body, too. And if you're spending a lot of time on your computer every day, you know it can be a pain. Literally. Slouching forward, shrugging your shoulders upward, and keeping your legs in one position for hours on end are all issues office workers face, and the solution could be as simple sitting in a different chair.

The Henry Works Launch Chair is designed to allow the user to get some stretching and exercise in while at work. On the website, it states, "Combating lack of movement and boredom should be a key goal in office environment design." The Launch Chair lists three specific benefits.

• First, it offers "very ergonomic back and leg support as well as hand position and comfort."
• Additionally, "by pushing with the legs the chair back slides and the seat hinges down so the worker can extend and exercise their lower legs."
• And, "by combining the computer and phone on one rolling platform it allows workers to move about the facility for 'new views.'"

Spring is in the air, and the sidewalks are finally bustling again. Walking and running are perfect activities, but sometimes along with the good, comes the bad. Fitness expert Fitz, of Fitzness.com, explains where shin pain comes from, how to avoid it and how to get rid of it. These simple steps will keep you training productively and out of recovery.

For more innovative training videos, visit Fitzness.com.

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I'm a post-workout stretcher. If I'm going on a long run, I'll warm up, then do a bit of stretching, but most of the time, I don't stretch at all until I'm finished, and the reason is simple -- I'm always in a hurry, and I haven't found that stretching beforehand helps me feel less sore afterward.

I have a friend who is a health professional, and he refuses to stretch. Ever. He'll do yoga, and he'll relax in the sauna, but don't ask him to stretch before or after running -- he just doesn't see the point.

Diet Blog took a closer look at the research behind stretching, and you know what? It seems to just be a personal choice every fitness buff needs to make for him or herself. Some research claims pre-workout stretching actually makes you weaker, but plenty of others say it greatly improves your performance. So, it made me wonder, what do That's Fit readers do?

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Ever wonder how much exercise you should really be doing and why? This Fit Kick has your answers.

For more quick and fun fit tips by degreed experts in the field of health and fitness ...

A few weeks ago, I wrote about the problems I've been having with plantar fasciitis. I hadn't been to see a doctor yet, but based my the symptoms, I was quite certain plantar fasciitis is what I'm dealing with. My pain was typically worse in the mornings after I worked out -- to the point that walking was difficult until things loosened up for me.

Since I wrote my original post, I've tried out some tips. All in all, I think they're helping. I've been able to wake up the morning after working out and (aaah, aaah the angels sing), I can actually walk. There's still some pain, but it's not nearly as bad. Check out the gallery for details.

Do you have plantar fasciitis? If so, what's worked best for you?

If even one small iota of your body has been feeling a bit stiff, you need to check out this video. Fitness expert Fitz (that's me!) and Anthony Field, the newly-ripped Blue Wiggle, demo some of the most fun and effective stretching and strengthening exercises you've ever seen. This stuff is so much fun, you'll actually look forward to doing it!

For more fun, innovative and effective training videos ...

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Fitness is important at any age -- it keeps your body looking and feeling good, it helps prevent a host of chronic conditions, and it boosts your energy. But as you approach the big 4-0, there are some additional reasons why exercise is important.

Exercise helps alleviate some of the symptoms of perimenopause, which can begin anytime during your 40s. Exercise is also a proactive measure against the estrogen loss that will occur later during menopause; it can help prevent related problems such as bone loss. Menopause may seem far away -- but being active now will make it easier when menopause comes knocking on your door.

Revolution Health has fitness tips for women in their 40s:

• Increase your core strength, balance, and flexibility. Improving these areas and maintaining them will help prevent falls and stiff, achy joints as you get older. Activities such as Pilates and yoga will help. AOL Health has tips on strength and flexibility exercises.
• Do weight-bearing exercise. Bolster your bone density by participating in weight-bearing activities such as jumping rope, aerobics, tennis, and jogging.
• Keep up the cardio. Cardio workouts will help keep your heart strong and help you maintain a healthy weight.

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The snow is flying outside my window right now. It's beautiful, but I know I'm going to have quite a bit of shoveling to do soon. Though shoveling snow shouldn't replace your regular workout, it certainly does offer fitness benefits. Like any other physical activity, you need to be smart and careful when shoveling snow.

• Warm up for a few minutes before heading outside to shovel snow. Walk in place for five to 10 minutes in your living room or climb up and down the stairs a few times.
• Stretch after your warm-up. Be sure to do some flexibility exercises that safely stretch your back, such as lying on your back and bringing your knees up to your chest. Also do some arm and leg stretches.
  
• Dress in layers so you can peel off your outer layers if you start to get overheated.
• Use proper equipment. Some snow shovels are designed for pushing light snow and others are designed for scooping and lifting heavier snow. Make sure you've got the right tool for the job.
  
• Use your legs. If the snow is too heavy to just push to the side, use your legs. Throw the snow in a forward motion -- don't twist and throw it over your shoulder or to the side.

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Tomorrow is the deadline for my book, The Everything Flat Belly Cookbook. I'm thrilled with Adams Media for hiring me to write it but on occasion, my body has been very angry at them for giving me such a tight deadline. This uber short deadline has caused little Miss Fitzness Trainer to sit for 12 hours at a time with my head buried in my laptop quite often. My brain is thrilled, but my back has been bummed.

The only reason I've survived is because I'm already really good at taking care of my body. I've never had to sit down for such long periods of time as a requirement of my job, but when the side effects of doing so set in ... I knew how to respond.

I imagine a lot of you are stuck at a desk for hours on a daily basis. I feel for you. I also have some ideas to help you survive it without all of the stiff, achy and strained body parts.

Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Fitz. I'm dying to get in shape, but I'm just too tired to do anything about it. I work a ton, sleep a little, and can't even find time to make a salad. What do I do? Erica

A. Hi Erica. Your question is kinda like the "chicken and the egg" dilemma. I know you think you're too tired to be fit, but this problem is probably in reverse. You are simply unable to keep up with your busy life because you are unfit. Time to make some changes.

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Poor posture not only causes you to look 10 pounds heavier and feel less confident ... it also hurts! Check out this video from Stacy McCarthy, the yoga expert from She's Active Health Network. Stacy offers up a few simple stretches you can do anywhere at anytime to get you standing as tall as you should.

For more fun, quick, tips and recipes from degreed experts ...

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Even if you truly love working out, I'm going to bet that you don't love the muscle soreness that comes afterward. I mean, there's something kind of rewarding about a little soreness the next day, but the kind of pain that makes it hard to walk like a normal person? I'll pass on that, thanks.

I recently read about a product called The Stick on one of the running blogs I follow. It promises to "prevent and predict muscle injuries, dramatically improve strength, flexibility and endurance, rapidly prepare muscles for physical activity, disperse the effects of lactic acid following activity, and accelerate muscle recovery." I don't know about you, but those are all things I could use some help with.

Lots of professional sports teams use it, including the New York Knicks, Miami Dolphins, and Baltimore Orioles, but it can also be used by non-athletes who are just looking for the best way to massage and warm up muscles.

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Looking for a new way to work your body? If you want to be on the cutting edge, you might want to try GST. No, it's not some weird diet drug -- GST stands for Grace Somatomorphic Technique, and according to the website, "is comprised of three unique components that use dynamic movement, oppositional force and friction to achieve radical body transformation."

Riiiiight. So, what does that mean? Essentially, we're talking about a mixture of yoga, Pilates, and Capoeria. Rather than holding specific positions, in GST, you move your body through positions using equipment providing oppositional force. From what I can see, it's a tough workout, but I, for one, would love to give it a try!

It's great for dancers and people recovering from injuries, but GST Body encourages everyone to give it a try. Once you learn the movements, you can start doing them at home and even incorporate them into your workout. You can see a video of some of the moves here, and learn more about GST here.

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