The Benefits of Stretching
- Increased flexibility
- Improved posture
- Reduced risk of injury
- Increased range of motion
- Reduced stress and tension
Stretching Techniques
| Stretching Type | Description | Example |
| Dynamic | Dynamic stretching involves moving parts of the body and gradually increasing reach, speed of movement, or both. | Arm circles, walking lunges, leg swings |
| Static | Static stretching involves stretching a muscle to its farthest point and holding it for a period of time. | Standing side stretch, seated forward bend |
| Ballistic | Ballistic 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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