Top 5 rules of stretching

1. Stretch 2-3 days a week minimum.

• Ideally, stretch 5-7 days per week.

2. Stretch slowly.

• Stretch in a slow and controlled manner.
• Stretch until you feel tightness in the muscle, never until you feel pain.

3. Hold each stretch 15-30 seconds.

• Repeat each stretch 2-4 times

4. Stretch the major muscle groups.

• Back
• Chest
• Biceps (front of arm)
• Triceps (back of upper arm)
• Shoulders
• Abdominals
• Quadriceps (front of thigh)
• Hamstrings (back of thigh)
• Gluteals (butt)
• Calves (back of lower leg)

Focus especially on muscles that are tight and have a limited range of motion.

5.Warm up before stretching.

• Take a walk.
• Stretch after a warm bath or shower.
• Stretch after exercise.

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