M any people think of fitness only in terms of strength and stamina. But there is a third key component to fitness -- flexibility.

Unless you take steps to maintain flexibility, you’re almost certain to get stiffer with each passing year.

That’s fine if you want to spend your life watching TV. If you want to stay active, however, you must get an exercise mat... and incorporate a few stretching exercises into your daily routine.

STRETCHES FOR HOME

These eight simple stretches only take 10 minutes a day. Do them after your morning shower to get you started... and again just before bed to relax. Stretch slowly and gently -- until you feel slight tension in the muscle. Don’t bounce or move farther than is comfortable.

Stretch #1: Straighten both your legs and relax, then pull your left leg toward your chest. Keep the back of your head on the mat, if possible, but don’t strain. Hold for 20 seconds. Repeat with your right leg.

Stretch #2: Interlace your fingers behind your head and rest your arms on the mat. Using arm strength, slowly bring your head, neck and shoulders forward until you feel a slight stretch. Hold for five seconds. Repeat three times.

Stretch #3: Straighten your arms and legs. Point your fingers and toes as you stretch as far as you can, then relax. Hold for five seconds. Do twice.

Stretch #4: Put the soles of your feet together with your heels a comfortable distance from your groin. With your hands around your feet, slowly pull yourself forward until you feel an easy stretch in your groin. Bend from the hips, not the shoulders. If possible, keep your elbows on the outside of your lower legs for greater stability during the stretch. Hold for 20 seconds. Breathe evenly.

Stretch #5: With arms overhead, hold the elbow of your left arm with your right hand. Keeping both knees slightly bent, gently pull your elbow behind your head as you bend from your hips to the side. Hold for 10 seconds. Repeat with your other side.

Stretch #6: Stand in a doorway and place your hands about shoulder height on either side of the doorway. Move your upper body forward until you feel a comfortable stretch in your arms and chest. Keep your chest and head up and knees slightly bent. Hold for 15 seconds.

Stretch #7: Stand a little away from a solid support and lean on it with your forearms, your head resting on your hands. Bend your left leg and place your left foot on the ground in front of you, leaving your right leg straight behind you. Slowly move your hips forward until you feel a stretch in the calf of your right leg. Keep your right heel on the floor and your toes pointed straight ahead. Hold for 20 seconds. Do not bounce or hold your breath. Repeat with your left leg.

Stretch #8: Hold the top of your left foot (from inside of foot) with your right hand and gently pull, heel moving toward buttocks. Hold for 20 seconds. Repeat with your right foot. Breathe deeply.

STRETCHES FOR WORK

It would be hard to design an environment more conducive to muscular tension than a desk and chair. But you can use these stretches to relieve tension and pain.

While you are sitting...

At the first sign of tension in the shoulder or neck area: Raise your shoulders toward your ears until you feel slight tension in the neck and shoulders. Hold for three to five seconds, then relax your shoulders. Repeat three times.

When shoulders and upper back are tense: With fingers interlaced behind your head, keep elbows out to the sides, your upper body in an aligned position. Pull shoulder blades together to create tension through the upper back, chest and shoulder blades. Hold for 10 seconds.

For your arms and shoulders: Interlace fingers above your head. With palms facing upward, push your arms slightly up and back. Hold for 15 seconds. Don’t hold your breath. Repeat three times.

While you are standing...

For the lower back and hips: Put your hands on your hips, feet pointed straight ahead, knees bent. Rotate hips to the right and look over your right shoulder. Hold stretch for 10 seconds. Stretch each side twice. Be relaxed, and breathe easily.

After sitting for an extended period: Stand with knees slightly bent. Place palms on your lower back just above hips, fingers pointed downward. Gently push your palms forward to stretch the lower back. Hold at a comfortable pressure for 12 seconds. Repeat twice.

For the upper part of your legs: Start with your feet pointed straight ahead and a little more than shoulder-width apart. Bend right knee slightly but keep your weight on your left leg. Move left hip downward toward right knee to stretch the left inner thigh. Hold 15 seconds. Repeat for right thigh.