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Rules to Stretch By > Warm up first: warm muscles, tendons and ligaments are more flexible and stretch more easily; stretching "cold" muscles can cause tears. > Stretches should always be gradual and gentle > Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly. > Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen. > Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard. > Don't rush through the stretching routine; use it to prepare yourself mentally and physically for activity. ........................................................................ The staff at the Mayo Clinic have some great ideas on how to make stretching a key component of your exercise program. ........................................................................ On the job or at home, here are some good stretches that will aid you in facing your next task. ........................................................................ ........................................................................ ........................................................................
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antman Says...
Take the advice about stretching from baseball Hall-of-Famer Nolan Ryan. Stretching is one of those rare things in life that have multiple positive benefits. By stretching before and after exercise, you prepare your muscles for the rigors of exercise and help prevent stiffness and soreness by restretching muscles shortened during exercise. Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively...giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.
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