How to Do Stretches

Stretching should be a part of every exercise routine you do.

It's often thought that you should stretch before you begin any exercise routine, but some health care providers, including some at the Mayo Clinic, suggest that you stretch at the end of your workout. Whenever you decide to stretch, the benefits of doing it are the same: it can increase your flexibility, improve your range of motion and prevent injuries. Remember, however, that stretching is not exercise; it should be a gentle activity.

Instructions

1. Breathe easily and relax your muscles before you begin each stretch.

2. Stretch one of your muscle groups until you feel slight tension. Hold the stretch for 5 to 10 seconds and relax. The tension in the muscle should release as you hold the stretch, but if it doesn't, complete the stretch again with less tension. Breathe easily as you do the stretch.

3. Move further into the stretch after the initial tension in Step 2 has been released. You should feel a slight tension again. Hold this stretch for 5 to 10 seconds, breathing easily. The tension will release.

4. Avoid bouncing when you stretch. Keep your movements balanced and under control at all times.

5. Complete each stretch slowly and rhythmically. Concentrate on each muscle and joint being stretched.

6. Avoid stretching to the point of pain. If you feel pain, you are over-stretching, which can cause damage to your muscles and joints.

Tips & Warnings

• Speak with your doctor or health care provider before you stretch if you have any pre-existing conditions or injuries.

References

• Mayo Clinic: Stretching Safetly
• Shelter: How to Stretch
• Women's Heart: Stretching Exercises for Women