Tips for safe stretching

  • Warm up for at least five–preferably 10–minutes before your stretch session.

  • Maintain correct body alignment throughout each movement. Learn proper form, making sure you keep your abs pulled in, a natural curve in your low back, and your shoulders, hips and knees in line.
  • Execute each move--from start to finish--deliberately and slowly.
  • Hold each stretch for 30 seconds, then release. Repeat 2-3 more times for that same muscle group.
  • Never bounce. Move into position and hold steadily.
  • Use natural breathing while stretching. Never hold your breath.
  • Never stretch to the point of pain. You should feel some pulling within the muscle, but back off if you feel discomfort or pain.

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