Static Stretching

Static Stretching has many benefits to the body and should be incorporated into your regular exercise routine. It helps improves your flexibility, balance, circulation, posture and sports performance. It can also help alleviate the effects of post exercise stiffness and soreness, and contribute towards reducing some joint pain.

All static stretching should be done when the body and muscles are warm and in particular after exercise. Lower Body stretches should be held for between 30 and 60 seconds and upper body stretches should be held for 10 to 15 seconds. Take the stretch to a point where you may feel a mild amount of discomfort, but never stretch if you are feeling pain. After a few seconds of stretching you should be able to increase the stretch a little and keep holding the position. Here are a few stretching tips:

• You should always warm up before stretching. Never stretch cold muscles.
• Keep as still as possible during your stretches – avoid bouncing as this is ineffective, and you could injure yourself.
• Take each stretch slow to the point where tension can be felt, but not pain.
• Never stretch torn or injured muscles unless you have already consulted with a medical professional.
• Hold each lower body stretch for a minimum of 30 seconds, and upper body stretches for at least 10 seconds.
• Don’t forget to stretch both sides of the body!