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Top 5 rules of stretching

Top 5 rules of stretching

Stretch 2-3 days a week and hold each stretch for 15-30 seconds.

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.
Source:
ACSM’s Guidelines for Exercise Testing and Prescription, 7th ed. (2006)



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