Tips for Stretching
Stretch at least three times a week to maintain flexibility.
Don’t hold your breath during a stretch.
Do not stretch until it hurts. If there’s any pain, stop.
A session should last 10 to 20 minutes, with each static stretch held at least 10 seconds (working up to 20 to 30 seconds) and usually repeated about four times. Some trainers believe that stretches should be held for one to two minutes, but this is controversial.
Stretch before exercising or playing a sport to improve performance and perhaps prevent injury.
Besides a general stretch of major muscle groups, stretch the specific muscles required for your sport or activity.
Don’t bounce. Stretching should be gradual and relaxed.
Focus on the muscle groups you want to stretch.
Example of a Stretch
Calves – Stretches your lower leg muscles in two ways: with knee straight and knee bent.
1. Stand with your hands against the wall, your arms outstretched and elbows straight.
2. Keeping your left knee slightly bent, toes of the right foot slightly turned inward, step back 1 to 2 feet with your right leg, heel, and foot flat on floor. You should feel a stretch in your calf muscle, but you shouldn’t feel uncomfortable. If you don’t feel a stretch, move your foot farther back until you do.
3. Hold this position for 10 to 30 seconds.
4. Bend knee of your right leg, keeping your heel and foot flat on floor.
5. Hold this position for another 10 to 30 seconds.
6. Repeat with left leg.
7. Repeat 3 to 5 times for each leg.