Stretching Tips

Remember these tips when you start your journey to improved flexibility:

Warm up. Always take a few minutes to heat your body temperature (i.e. march in place, walk on the treadmill, etc…) because stretching cold muscles can cause injury.

Never force it. Yanking, pulling, or extending a muscle too far, too fast accomplishes nothing! Instead start each stretch slowly, ease in and if it hurts, back off.

Don't bounce. Ballistic stretching (i.e. bouncing) can cause your muscles to end up even tighter! It's okay to shift and rock a little however. "Gentle movement in a stretch increases circulation which allows the blood to deliver oxygen and blood nutrients to the muscles, plus it opens up more of a range of motion," suggests LeMay.

Hold for 10 to 30 seconds. Stay in a stretch too long and the muscle may start gripping instead of relaxing. Instead, take a break after 30 seconds max. You can always repeat the same stretch several times until you feel the muscle release.

Breathe. Holding your breath won't help! "Breathing consciously -- which means breathing deeply, focusing and visualizing the breath going right into those areas that you're stretching -- allows you and your muscles to relax," says LeMay.

If time is an issue, try to work stretching into your day in little bits. "It's something that we should do every day if we can…just a couple minutes here and a couple minutes there helps keep the body open and relaxed," says LeMay. Try stretching out your lower back and hip flexors (front of hips) a few times a day if you're stuck at your desk during office hours. These areas are prone to tightening up, as sitting for long periods of time can shorten them.

Another good all-over stretch? Try the spinal roll. While standing (or even sitting in a chair), tuck your chin to your chest and round your back to roll down towards your hips (or toes for the more flexible). Repeat several times a day to sneak regular stretching into your already busy schedule.

STEP ONE: Need to Know: Stretching Workout
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