Stretching Guide

1 Why stretch?

Most of us are familiar with the instant relief that comes from stretching, but did you know that it could improve your long-term flexibility and injury healing time? Healthsmart unearths the benefits of a regular bend-and-breathe routine.

Short term
o Stress relief through the loosening of tight, tense muscles.
o Easily integrated into a busy lifestyle. Three times a week is all it takes to stay supple.

Long term
o Increased flexibility and joint mobility
o Greater blood flow to muscles, shortening recovery time from injuries.
o Improved posture, as muscles are not gradually tightening
o Enhanced coordination, so you’re less prone to injury
Smart Stretching
It’s simple and low-impact, but done incorrectly, stretching can go from helpful to harmful. Follow our simple guide and brush up on your stretch do’s and don’ts!

DO:
1. Warm up to avoid pulling muscles
2. Hold each stretch for at least 30 seconds, in order to lengthen tissues safely
3. Repeat each stretch 3-4 times per session, each time you repeat the movement you’re attempting a greater range of motion
4. Remember to breathe, as most of us instinctively hold our breath while stretching.

DON’T:
1. Bounce as you stretch, as this can lead to microtears in the muscle.
2. Stretch a tight muscle during or immediately after running or exercising (wait at least 30 minutes).
3. Know the “No pain no gain” mantra? Forget it. If you feel pain during a stretch, then loosen the pressure until you’re comfortable