-
Step 1
Take your time. It can be tempting to cut your workout short and rush through your stretching routine. However, you should hold each stretch for 30 to 60 seconds.
-
Step 2
Concentrate on your breathing. Take slow, deep breaths as you relax your body and perform your stretching routine. Inhale through the nose, letting your stomach expand with each breath. After holding the breath for a moment, slowly exhale through your nose or mouth.
-
Step 3
Focus on stretching the muscles you worked during the session. Step aerobics routines usually stress the lower body, including the gluteals, hamstrings, quadriceps and calves.
-
Step 4
Move slowly and steadily. You should not bounce while stretching--it can damage your muscles.
-
Step 5
Avoid overstretching. Because you're stretching after an aerobic workout, your muscles will naturally be looser and you'll probably be able to stretch further than normal. However, you shouldn't experience any sharp or sudden pain. If you do, you're pushing too hard.
-
Step 6
Talk to a personal trainer at your local gym or fitness center. A trainer can help you design a customized stretching program that will work best for you.
