Stretching

Proper daily stretching is the best way to keep your muscles loose, limber and ready to move. It’s an east to perform activity and doesn`t require any special equipment.  You can stretch anywhere, anytime.  It’s a safe and easy way to increase your flexibility and enhance your fitness.

You can add stretching to your daily routine at work and around the house. The more you prepare for activity, the less likely you will be to injure yourself. Stretching can be done on your own or with others. 

 All you need is: 

-          A comfortable space preferably with a mat or carpet.

-          A chair, wall or something to support you.

-          A good stretching routine.

5 Steps to a Great Stretch:

1 Warm-up your muscles with 5 minutes of light activity. Think of your muscle and connective tissue as candy taffy, when it is warm it is stretchable, and when it is cold it is stiff.

2 move slowly into the stretch and stop at the point when you feel a mild tension in the muscle you are stretching.

3 Hold the stretch position a minimum of 10-30 seconds. Repeat two to three times as necessary.

4 As you hold the stretch take at least two easy breaths.

5 Slowly release the stretch and relax the muscle.

Caution:

If you have pain other than stiffness or an existing medical condition it is essential to check with a health professional before attempting these stretches.  If you experience pain, instability, tingling or numbness in any part of your body, or if you feel dizzy during these exercises you should stop at once to avoid possible injury.

Health Benefits:

-          Helps in preventing muscular aches and pain.

-          Improves posture and can decrease neck and lower back discomfort.

-          Promotes flexibility so you can worry less about injury.

-          Revitalizes the mind, reduces fatigue and increases energy.

-          Relieves stress and tension.

The Do`s and Don`t

Do

-          Try to stretch on a daily basis by taking short breaks.

-          Follow proper stretching techniques and stretch all the major muscles.

-          Stretch the specific muscles required for your activity.

-          Wear comfortable clothing.

-          Stretch after exercising to prevent your muscles from tightening up.

-          Try to add a variety to your routine.

Don`t

-          Stretch when your muscles are cold.

-          Stretch until it hurts

-          Bounce when stretching.

-          Hold your breath.