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Stretching

Few realize the importance of STRETCHING and fail to include it as part of their Daily Exercise.  Stretching is known to increase flexibility, increase range of motion in joints, improve circulation, improve posture, relieve stress and prevent injuries.

With all of these benefits, it's important to stretch before and after a work-out.

Here are a few stretching 101 basics for you to remember:

  • Target Major Muscle Groups: When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders.  Also, stretch muscles that you regularly use during everyday activities.                                                         
  • Warm-up First: Stretching muscles when they're cold increases your risk of injury.  Warm-up by walking or doing a favorite activity at LOW intensity for 5-minutes.                                                                                                           
  • Hold Each Stretch for At Least 30 Seconds: Stretch muscles safely by holding your stretches for 30-60 seconds. Then repeat the stretch on the other side.                                                                                                             
  • Don't BOUNCE: Bouncing as you stretch can cause small tears in the muscle.                                                       
  • Focus on a Pain-Free stretch: Expect to feel tension while you're stretching.  If it hurts, you've gone TOO FAR.  Back off to the point where you don't feel any pain, then hold the stretch.                                                               
  • Relax and Breathe Freely: DON'T hold your breath while you're stretching.                                                           
  • Exercise Caution: If you have a chronic condition or an injury, speak to your Doctor or Nurse BEFORE exercising.   
****Disclaimer****  The Information provided in this Blog is for knowledge only.  Although the author is a Nursing professional, you should never substitute information from this Blog for information obtained from a licensed medical professional; always consult your health care provider to advise you on your specific health treatment plan.

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