Stretch it Out

Stretching every other day-or daily has many short and long term benefits!

Benefits of Stretching

  • Lengthens muscles 
  • Maintains Flexibility–>the range of motion possible around a specific joint
  • ↑ Range of motion around a joint
  • ↑ Blood flow to muscles
  • Release tension within joints
  • Helps relax your muscles
  •  Reduce stress, depression, and anxiety

May also help…

  • Back and orthopedic issues
  • Posture

How to Stretch

  1. Always warm up your muscles for 10-15 minutes BEFORE you stretch Take a walk, march in place, ride a bike, just get moving!
  2. Ease into stretch-Don’t force
  3. Gently hold-Don’t bounce
  4. Hold each stretch 15 seconds to 1 minute
  5. Breathe as you stretch
  6. Repeat stretch if still feeling stiff
  7. For best results…Stretch DAILY

Warm Up

Warming up the muscles PRIOR to stretching is very important because:

  • Increases blood flow within the muscles-allowing the muscles to stretch and lengthen with ease
  • Lubricate the joints
  • Decreases your risk of injury


2 Types of Stretch:

Dynamic: Stretching moving through a range of motion.

  • During  your 10-15 minute warm up

Static: Holding a stretch for

15 seconds- 1 minute

  • AFTER warm up-when your muscles are warm


 Do these stretches everyday and you should start feeling less stiff. Stretch Handout