How To Stretch

Stretching is an important part of a well-balanced fitness program, although many people skip stretching in order to focus on cardio and strength training. While cardio and strength training should also be included, regular stretching helps to improve your flexibility, range of motion and circulation. It’s also a great way to relieve muscle tension and stress! Learn the basics of safe, effective stretching.

How To Stretch

• Warm up before you stretch: Stretching “cold” muscles can cause injury, so do a few minutes of low intensity exercise before you stretch. If you’re doing cardio or strength training on a regular basis, you can stretch after your normal workouts for best results.
• Stretch all your major muscle groups: This includes your legs (calves, quads and hamstrings), back, neck, and shoulders. Pay special attention to muscles or joints you use most often, such as your arms, fingers and wrists if your job requires a lot of typing.
• Take it nice and easy: You should be able to breathe easily while you’re stretching. You want to feel some tension, but avoid pushing to the point of pain. Hold your stretch, rather than bounce, for about 30 seconds. For best results, hold your stretch, relax, and then repeat the stretch again.

Fitness experts recommend stretching at least three times a week. You’ll find that your flexibility improves pretty quickly with regular stretching, but can also decline just as quickly if you don’t continue to stretch regularly. Your doctor may be able to recommend the best stretches for your body if you have areas of chronic pain.