Stretching Guidelines and Recommendations

stretching manHow to Perform Proper Stretching

  • The right way to stretch is slow and relaxed
  • When stretching, hold each stretch for 15 to 30 seconds
  • Stretch your muscles when they’re warm (after you warm up and after your workout)
  • Avoid bouncing or stretching to the point of pain.  This can actually cause you to pull the muscle you are trying to stretch.  Stretching shouldn’t hurt
  • Breathe deeply to intensify the stretch as you exhale
  • Stretch 2-4 times with each stretch
  • Try to stretch a little further each time.  Remember to do it only to the point of mild tension
  • For any stretch that involves bending your knees, make certain that your knee doesn’t go beyond your toe. Otherwise, there’s too much stress on the knee

When to Perform Proper Stretchingclock

  • To maintain your flexibility, stretch at least three times a week…even better would be every day
  • You can stretch anytime you feel like it (e.g. at your desk, waiting for a bus) and at various times of the day when you can, but remember a warmed up muscle is more pliable and easier to stretch. Try to get the blood flowing in the target muscles prior to stretching.
  • Each stretching session should last for about 10 to 20 minutes
  • For all kinds of exercises, whether calisthenics or weight training, do the stretches before and after workouts
  • Avoid strenuous stretching for one to two hours after eating
  • During hot or humid days, do your strenuous stretching early morning or evening, when it is cooler or less humid
  • Don’t stretch a muscle that you’ve recently injured, unless your doctor gives you a go signal

Hopefully, these Stretching Guidelines and Recommendations will have you more flexible than ever. Good luck and Happy Stretching!


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