How to Create a Daily Stretching Routine

A stretching routine is a requirement if you are exercising on a regular basis. Stretching reduces the risk of repetitive injuries, while enhancing your physical fitness. Additional benefits include decreasing stress, boosting energy, lengthening muscles, improving appearance and increasing your range of motion. Here are some tips on creating your own daily stretching routine.

Instructions

Difficulty: Moderate

1. Warm up before stretching. Prepare your muscles before stretching by walking or doing other gentle movements. Gradually increase your stretch as you feel your muscles relax, holding each stretch for 10 to 20 seconds. Don't bounce up and down in order to deepen the stretch.
   
2. Write down a stretching routine, including stretching tips and guidelines, and do it every morning. Stretching is a healthy way to start the day, because it allows the muscular system to lengthen and invigorates the circulatory, respiratory and neuromuscular systems.
   
3. Take a stretching class. Most gyms offer classes that teach you to stretch safely. These classes often contain a relaxation or strengthening element that can supplement a workout.
4. Stretch on a lunch break. It only takes 10 minutes to invigorate the body, increase energy and flexibility, while preventing muscle soreness and chronic pain.
5. Breathe slowly and rhythmically while you stretch. Deep breathing helps oxygen circulate through the body and can help increase body awareness. Habitually tense muscles tend to cut off their own circulation resulting in a lack of oxygen and essential nutrients.
6. Stretch with a friend. Being responsible to someone can force you to take the time to care for your body. Plus, a stretching buddy can help evaluate if you are maintaining proper posture.
7. Take a yoga class. Yoga naturally stretches and lengthens muscles, while increasing flexibility. Plus, yoga has the added benefit of helping you to relax. Find a teacher who has a firm knowledge of anatomy and muscle rehabilitation.
8. Hire a personal trainer. Be sure your trainer has a thorough understanding of anatomy and physiology and how the body parts work together most effectively. This will allow you to learn proper stretches for all muscle groups and focus on increasing flexibility.
9. Avoid pain. Never stretch to the point of pain. Mild discomfort is natural, but stop immediately if your body hurts.
10. Stretch before and after cardio and muscular workouts. This will help increase flexibility and prepare your body and mind for a strenuous workout.

Tips & Warnings

• If you have doubts on proper, safe stretches, hire a personal trainer to help you develop a thorough program.
• Use proper posture. Consult the Web sites in the Resources list below for additional stretching and postural advice.
• Avoiding stretching without prior consent of a physician if you have recently suffered an injury or have pain while stretching.