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Ten Commandments of Stretching

Timeless Fitness Tip

Stretching feels so good! Stretching also keeps your body flexible so it will do what you want, when you want. Save stretching for after your workout; it increases blood flow post-exercise, which helps muscles recover faster and prevents soreness. Stretch after both strength and endurance exercises.

Stretching Tips

Warm up stretch part of the ten commandments of stretching

  • Follow a program specific to your activities and needs.
  • Stretch regularly, at least three times a week.
  • Warm up before stretching with light aerobic moves.
  • Stretch only to the point of tension in the belly of the muscle, not pain in the joint.
  • Hold each stretch for 15 to 60 seconds.
  • Do each stretch two to four times.
  • Stay relaxed.
  • Breath throughout the stretch.
  • Progress in a slow, controlled manner.
  • Do not bounce.

Suggested stretches: Spine Release Stretch; Wall Push Stretch, Palm Touch Stretch, Toe Touch Stretch, Calf Wall Push Stretch, and Hamstring Stretches.

See also: Health Essential: Stretching

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