How to Stretch

Stretching your muscles should be an important part of your fitness routine. When you keep your muscles toned and stretched, you reduce your risk of injury during vigorous exercise. If you stretch correctly, you will increase your capacity for full range of movement and you will exercise more efficiently. Read on to learn how to stretch.

Difficulty: Moderate

Instructions

1. Choose a systematic approach to isolate and stretch all major muscle groups, such as head to toe. List the areas in order and keep your list in front of you as you stretch. For example, head and neck, upper back, middle back, rib cage, shoulders, chest and arms, front torso and lower back, thighs, buttocks, calf and front of shins and feet and ankles.

2. Begin stretching slowly. Do not take muscles to the maximum length, but stretch to the point of mild tension and hold the position stretch for eight to ten seconds.

3. Use static stretches and avoid bouncing or pulsing. Static stretches allow the muscle to relax and elongate.

4. Repeat the stretch. After your initial stretch of eight to ten seconds, relax, and then repeat the same stretch until the muscle reaches mild tension and hold. Repeat the pattern of stretch, relax, stretch for a total of two to three times for each muscle group.

5. Breathe during stretches. Breathing should be slow, relaxed, rhythmic and controlled.

6. Stretch before and after aerobic exercise appropriately. When your muscles are cold, do not engage them in an over-extended stretch length or time. Muscles stretch better when warm.

7. Position your body correctly while stretching. Stretch following the muscle's longitudinal line. For example, during a calf stretch, do not rotate your hips or turn your foot out.

Tips & Warnings

• Pulsing while stretching causes muscle contractions. Stretching is most effective without pulsing or bouncing.

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[rlevander]

on 8/1/2007 Get a good book on stretching with lots of pictures. I recommend "STAYINGING FLEXIBLE The Full Range of Motion" by Time/Life Books. It may be hard to find.
Yes, BREATHE while you're stretching! If you hold your breathe you may be holding the muscle(s) taunt that you are trying to stretch!, - not a good thing! Many stretching exercises can be done in the morning before you get out of bed! One great lower back stretcher is to sit in bed, pull your legs up close to you(without sitting on them), then lean forward and down as far as you can (BREATHE!), grab hold of the end of the bed and pull yourself forward as far as you can. This will stretch out your lower back and buttocks muscles very nicely. Rick