Stretching 101

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.