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Stretching for Flexibility: How to Achieve Greater Mobility in Your Body

The Benefits of Stretching

  • Increased flexibility
  • Improved posture
  • Reduced risk of injury
  • Increased range of motion
  • Reduced stress and tension

Stretching Techniques

Stretching TypeDescriptionExample
DynamicDynamic stretching involves moving parts of the body and gradually increasing reach, speed of movement, or both.Arm circles, walking lunges, leg swings
StaticStatic stretching involves stretching a muscle to its farthest point and holding it for a period of time.Standing side stretch, seated forward bend
BallisticBallistic stretching involves bouncing or jerking in order to reach greater range of motion.Bouncing or jerking while performing a calf stretch

Tips for Safe Stretching

  • Start slowly and gently.
  • Breathe deeply and regularly.
  • Never stretch to the point of pain.
  • Hold each stretch for 15-30 seconds.
  • Stretch both sides of the body evenly.
  • Drink plenty of water before and after stretching.

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