How to and Why Exercise

Stretching is a key part of your exercise program & should be undertaken after the body has been warmed up by light exercise, for example 10 minutes walking. Stretching after your workout promotes better range of movement of your joints. Stretching also improves your flexibility, balance and coordination.

Safety Notes…

Always stretch within your comfortable limits, never to the point of pain.

If you encounter any unexplained pain whilst stretching – STOP.

Breathe slowly, rhythmically and under control. Do not hold your breath.

Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.

If you are stretching correctly, the stretch feeling should slightly subside as you hold the stretch.

Any stretch that grows in intensity or becomes painful means you are overstretching.

Your body is different every day. Be guided by how the stretch feels.

Hold only stretch tensions that feel good & do not bounce.

Relax while you concentrate on the area being stretched.

 

Two Phases

There are two phases to each stretch: the easy stretch and the developmental stretch. They are done one after the other.

The Easy Stretch

Exercise until you feel a slight mild tension and hold for 5–10 seconds. Relax. As you hold the stretch, the feeling of tension should diminish. If it doesn’t, ease off slightly into a more comfortable stretch. The easy stretch maintains flexibility, loosens muscles and tight tendons, and reduces muscle tension.

The Developmental Stretch

Now, move a fraction of an inch farther into the stretch until you feel mild tension again. Hold for 5 to 10 seconds. Again, the feeling should diminish or stay the same. If the tension increases or becomes painful, you are overstretching — back off into a more comfortable stretch. The developmental stretch further reduces tension and increases flexibility.

You are stretching, not exercising. You don’t need to push it. Stretching is a mild, gentle activity.
Give it 2 to 3 weeks to experience the benefits

The benefits come from regularity. Stick with it and see how you feel in a few weeks.
Seek medical advice if you feel pain whilst performing a gentle stretch.