Why is stretching important?

I recommend stretching to all my clients. Stretching can improve your range of motion, decrease your risk of injury and prolong your massage.

It’s important to know how to stretch correctly!

Follow these steps and you will notice positive changes in how you will feel.

Stretching is NOT a warmup. You may hurt yourself if you stretch cold inactive muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. What’s more effective, is to stretch after your workout when your muscles are warm.

Strive for symmetry. Everyone's genetics for flexibility are a bit different. Flexibility that is not equal on both sides of the body may be a risk factor for injury.

Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

Don't bounce. Stretching is supposed to be a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

Make stretches job specific. It’s helpful to do stretches involving the muscles used most in your everyday activities. If you work at a desk all day, stretch your arms and upper body.

Keep up with your stretching. Stretching can seem time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Incorporate stretching at work, while you watch tv and when you wind down for the night.