Facts

• 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.

Why Stretch

• 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.

Benefits

• 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