Stretching Guide

Stretching is essential for maintaining flexibility, preventing injuries, and improving overall physical performance. This guide will help you get started with a basic stretching routine.

Back and Side Openers:

These stretches help release tension in the muscles of your back, sides, and core, which can reduce stiffness and discomfort, particularly if you spend a lot of time sitting.

Shoulder, Arm, and Neck Openers:

These stretches enhance the flexibility and range of motion in your upper body, aiding in physical performance and daily activities like reaching for objects, lifting and carrying items, turning your head while driving, and performing household chores.

Quadricep, Hamstring, and Hip Openers:

These stretches relieve pressure on the back and improve the range of motion in your lower body, making movements like walking, bending, and climbing stairs easier.

When to Stretch:

1. Before Exercise: Warm up with 5-10 minutes of light cardio (like walking or jogging) before stretching. This increases blood flow to your muscles and prepares them for activity.

   
   

2. After Exercise: Stretching post-workout helps reduce muscle soreness and improve flexibility.

How Long to Stretch

• Hold each stretch for 15-30 seconds.

• Repeat each stretch 2-3 times.

• A complete stretching session should last about 10-15 minutes.

Things to Avoid

1. Avoid Bouncing: Do not use bouncing or jerky movements. Stretch slowly and smoothly to avoid muscle strain.

   
   

2. Avoid Overstretching: Stretch to the point of mild discomfort, not pain. Overstretching can cause muscle tears.

   
   

3. Don't Hold Your Breath: Breathe normally while stretching to help relax your muscles.

   
   

4. Avoid Stretching Injured Areas: If you have an injury, avoid stretching the affected area unless advised by a healthcare professional.

Additional Tips

• Consistency: Stretch regularly, at least 2-3 times a week.

• Balance: Ensure you stretch all major muscle groups equally to maintain body balance.

• Listen to Your Body: If you feel pain, stop immediately and consult a healthcare provider if necessary.

Download the pdf version below:

Sources:

1.       American Council on Exercise. (2019). The Importance of Stretching: 8 Reasons Why You Should Stretch. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6694/the-importance-of-stretching-8-reasons-why-you-should-stretch/

2.     Mayo Clinic. (2020). Stretching: Focus on Flexibility. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931