- Stretching can help improve your flexibility at any age.
- Being more flexible makes everything you do easier, more comfortable.
- You can stretch at any time but the best time is after a workout when your muscles and tendons are warmed up.
- Movement, such as easy aerobic physical activity is a more effective warm-up than stretching.
- No special equipment is required for stretching.
- As the body ages, muscles and tendons stiffen gradually, resulting in loss of flexibility and reduced function.
- Wear and tear of everyday stressors cause tension and stiffness in the muscles and joints, reducing the normal movement range and causing poor posture.
- Muscle tension can also be a reason for aches and pains throughout the body.
- Improved muscle and joint flexibility
- Improved mobility
- Better alignment and balance of the body
- Better posture
- Reduced risk of injury
- Reduction in muscle tension and stress
- Increased energy
- Improved mental clarity
How Often, How Hard, How Long, What Type?
F – Frequency – How Often? At least two to three times per week but stretching daily is the most effective.
I – Intensity – How Hard? Stretch to the point of feeling a pulling sensation, tightness, but no pain.
T – Time – How Long? Hold 30-60 seconds, repeat one to two times.
T – Type: Static (holding the position) is the most common type of stretching.
How to Stretch
- Hold each position without bouncing or moving in and out of the position.
- Easy physical activity and deep breathing before stretching help to warm up the muscles.
- Breathing deeply during stretching further promotes relaxation of the muscles.
- Wear comfortable clothing.
- Allow ample time to make the stretching period relaxing.
Please see appendix 1 for stretching exercises