Stretch­ing 101

Prevention (Australia) - - Fitness -

Fol­low th­ese steps from in­ter­na­tion­ally recog­nised sports in­jury ex­pert Brad Walker to help you stay lim­ber dur­ing, and long after, your work­out. “Iden­tify and stretch the parts of your body that are tight,” he says. And make time to loosen up be­fore and after ex­er­cise.

Step 1. Be sure the area you’re us­ing is safe and free of any­thing that will in­ter­fere with your move­ments. Step 2. Slowly move into the re­quired stretch po­si­tion. Step 3. Check your form and align­ment.

Step 4. Grad­u­ally move deeper into the stretch po­si­tion un­til you feel mod­er­ate to strong ten­sion

(but not pain) within the target mus­cle group.

Step 5. Re­lax, breathe deeply, and hold the stretch for 30 to 60 sec­onds.

Step 6. As they warm up, mus­cles start to re­lease and lengthen; now gen­tly move deeply into the po­si­tion as you ex­hale.

Step 7. When fin­ished, slowly move out of the stretch po­si­tion. Re­peat 2 or 3 times.

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