Preventative Stretching

Benefits of Stretching

• Increase blood flow to the muscle
• Helps improve flexibility
• May improve your performance in physical activities and work
• Helps your joints move through their full range of motion
• May decrease the risk of activity-based injuries
• May improve physical performance for daily activities or athletics

How to Stretch Properly Stretching incorrectly can actually do more harm than good

• Find a safe area to stretch in 
• Warm-up before stretching
• You may hurt yourself if you stretch cold muscles
• Light walking, jogging, or biking at low intensity for five to ten minutes
• Stretch after you exercise when your muscles are warmed up
• Move the muscle slowly into position
• Focus on major muscle groups
• Calves, thighs, hips, lower back, neck, and shoulders
• Also stretch muscles and joints that you routinely use at work or play
• Hold each stretch for 30 seconds
• Stretch both sides (front and back, left and right)
• Repeat stretches three or four times
• Stretch at least 2-3 times a week
• If you don't stretch regularly, you risk losing any benefits that stretching offered

Important Stretching Tips

• Remember to breathe
• Expect to feel tension while you're stretching, not pain
• If it hurts, you've pushed too far
• Back off to the point where you don't feel any pain, then hold the stretch
• Make stretches activity specific
• Don't bounce
•  Bouncing can cause small tears in the muscle that leave scar tissue as the muscle heals
• This tightens the muscle even further making you less flexible and more prone to pain

When to Stretch

• Before and after work or exercise
• Stretch at least 2-3 times a week
• Take micro breaks (15-30 seconds periodically throughout your day to perform one or more stretches)
• Do a stretch that is opposite of what you normally do at work/throughout the day 

Know When to Exercise Caution

• If you have a chronic condition or an injury, you may need to adjust your stretching techniques
• If you already have a strained muscle, stretching it may cause further harm
• Make sure your exercise routine is appropriate for you
• Stretching won't prevent an overuse injury 
• Talk to a doctor about the best way to stretch if you have any health concerns