Stretching for Health and Function

Monday, November 25, 2013

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Stretching is one of the best ways to avoid muscle soreness and cramps and prevent hurting yourself. Stretching also helps you be more flexible and feel relaxed.

  • Do a short warm-up before stretching (e.g., walk around).
  • Move slowly until you feel the muscle stretch. A safe stretch is gentle and relaxing.
  • Hold the stretch steady for 15 to 30 seconds.
  • Relax.
  • Repeat as instructed in each stretch.

IMPORTANT:

  • Do NOT bounce when stretching your muscles.
  • Stretch within your own limits. Don’t compete with others.
  • Breathe slowly in and out. Do NOT hold your breath.
  • Never stretch if you have pain before you begin. If a stretch causes pain, stop doing it. Listen to your body!

 

Stretches

 

 

Shoulders

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Shoulders

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Shoulders

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Triceps

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Obliques (Side Body)

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Quadriceps

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Quadriceps

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Hamstrings

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Hamstrings

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