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10 Stretching Tips
Stretching exercises will help keep you limber. - Stretching (flexibility) exercises alone will not improve endurance or strength.
- Do stretching exercises after endurance and strength training, when your muscles are warm.
- If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, up to every day. Always warm up your muscles first. (Have you ever tried to stretch a cold rubber band?)
- Do each exercise at least 3 times at each session.
- It is recommended that you hold each stretch for 10-30 seconds. The longer you can hold a stretch the better so try for the 30 second rule. Do not bounce.
- A great stretching program should last from 15 to 30 minutes and should target all the muscles that you worked in your endurance and strength segments of your workout.
- Move slowly into position. Never jerk or bounce into the stretch. Hold and relax into the stretch. You'll feel your muscles relax and when they do, you can even stretch more!
- Stretching may cause mild discomfort (i.e. calves, hamstrings), but should not cause PAIN.
- As we age, we become quite stiff. It's very important for activities of daily living to be as flexible as possible. Try to stretch your muscels when you first wake up in the morning when they are nice and warm.
Download a bunch of actual stretches here:
http://www.bfitandwell.com/pdf/Coach_Bonnies_Full_Body_Stretches.pdf
