stretch to relax
A healthier lifestyle includes stretching a little... literally.
Stretching is an important part of a complete fitness program that includes aerobic activities and strength-building activities.
Stretching helps prevent activity-related injuries, keeps joints and muscles limber and flexible, improves coordination, balance, circulation and posture, and relieves stress.
What's more, stretching feels fantastic and doesn't have to take a lot of time. Try stretching during a break at work or while watching TV at night.
Tips for Smart Stretching
- Don't bounce or bob when you stretch – it's not effective, and you can lead to injury.
- Stretch slowly to the point where you feel a slight tension; you should not feel any pain.
- Never stretch torn or injured muscles unless you have consulted with your doctor.
- Hold each stretch for 10 – 30 seconds.
- Always complete each stretch for both sides of your body, when applicable.
- Repeat each stretch 3 – 5 times.
- Stretch 3 – 7 days per week.
- Don't hold your breath.
Quick Stretch Techniques
Here are a couple stretches you can do anywhere— even at work!
Chest
- Stand with your feet shoulder-width apart, with your chin down and your hands clasped behind your back.
- Pull your shoulders down and back so that your shoulder blades are touching.
- Tighten your abdomen so that your lower back does not arch.
- Hold for 10 – 30 seconds.
- Repeat 3 – 5 times.
Arms and Shoulders
- Stand with your feet shoulder-width apart.
- Reach up with your right arm, bend your right elbow and bring your hand down, behind your head and between your shoulder blades.
- With your left arm, reach up and grab your right elbow, pulling your elbow toward your head.
- Hold for 20 – 30 seconds, return to start position. Repeat with left arm.
- Repeat 3 – 5 times.
All-Over Back
- Stand while holding onto a stationary object with both hands.
- Bend at the waist pushing your hips back. If necessary, step forward in order to place your feet well ahead of your center of gravity.
- Hold on tight with your hands, but relax your upper arms and shoulders. Round your back, bend your knees and drop your hips down and back to increase the stretch.
- Hold for 10 – 30 seconds, return to the start position.
- Repeat 3 – 5 times.
Want more healthy tips? Check out the other articles from BOCA.