Stretch! Do’s and Don’ts

Good morning! Thank you for stopping by this fine morning! 🙂

Today’s post will be a continuation of yesterday’s benefits of stretching post! We’ll cover the do’s and don’ts of stretching and then go over some simple stretches you can do every day!

Unfortunately, everyone has their own opinion on stretching strategies so there are a few things that differ with each source you go to. Because of this, I’ll tell you my sources as I go along so that you can do your own research. And one more disclaimer before we jump in: if you’re unsure about any of the do’s and don’ts or the various stretches, please consult your primary physician! They’ll also be able to give you stretches that will focus on body issues you’re having!

  1. DON’T do ‘ballistic’ stretches or ‘bouncing’ stretches. This is where you stretch as far as you can and then pull back for a second or two, and then go back to that stretch. This shortens your muscles instead of lengthening them and can also increase your risk of injury.

-Prevention.com and healthguides.healthgrades.com and builtlean.com

  1. DON’T stretch to the point of pain. Allow your stretches to improve naturally, don’t force it. It’s normal for you to feel awkward or a bit uncomfortable, but if it hurts more than that, ease up. You’ll gradually be able to stretch further as you consistently stretch.

-healthguides.healthgrades.com and builtlean.com

  1. DON’T force yourself to stretch for 30 minutes every day. Start out at 5 minutes a day during a break or in the morning. It’ll be easier for you to start a stretching habit if you begin with only a few minutes a day!

-healthguides.healthgrades.com

 

  1. DO hold your stretches for 10 to 15 seconds. Once again, don’t force anything so don’t be hard on yourself if you can only hold the stretch for a few seconds!

-healthguides.healthgrades.com and builtlean.com

  1. DO warm up before you stretch. You can walk around your house or apartment for a few minutes and then stretch. You can badly injure yourself if you stretch cold muscles!

-healthguides.healthgrades.com

  1. DO stretch after showering or bathing. The hot water will loosen your muscles more so you’d have an easier time stretching!

-healthguides.healthgrades.com

I’ll share one of my favorite stretches!

Standing Side Stretch- “Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward. / Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.” – http://www.realsimple.com

Here’s a picture with many stretches you can do! whole-body-stretching-routine

References:

https://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretching-exercises/the-standing-side-stretch

http://www.sportsscience.co/flexibility/whole-body-stretching-routine/

yogaconfessions.tumblr.com

 

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