Rules for Stretching

Print this as a reminder to use when you are stretching. Remember, just five to ten minutes of stretching per day can help to keep you flexible with a full range of motions in your joints and can help prevent injuries.

1. Warm up first. Warm muscles, tendons, and ligaments are more flexible and stretch more easily. Stretching “cold” muscles can cause tears.

2. Gradual and gentle. Stretches should always be gradual and gentle. Don’t push too hard.

3. 10 – 20 seconds. Hold each stretch for ten to twenty seconds, allowing the muscle to lengthen slowly.

4. Do not bounce. Bouncing actually causes muscle fibers to shorten, not lengthen.

5. Don’t push it. Stretch only to the point of resistance. If the stretch hurts, you are pushing too hard.

6. Do not rush. Do not rush through the stretching routine. Use it to prepare you mentally and physically for activity or to cool down and relax.