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Stretching Guide
Tips for stretching
• Begin with small mobility exercises of all
the joints e.g. simply rotate the ankles,
bend the knees and roll your hips.
Gradually make the movements larger
and faster. This will allow the body’s
protect the surface of your bones
at these joints.
• Always warm up the body before
around the body, creating warmth which
makes the muscles more supple.
• Start with your legs, and steadily work up
the body.
• Each stretch should be held for at least
10 seconds (working up to 20 to 30
seconds) and usually repeated about
2 or 3 times.
• Do not stretch until it hurts. If there’s any
• Don’t bounce. Stretching should be
gradual and relaxed.
• Don’t hold your breath during a stretch.
• Stretch after exercising to prevent
muscles from tightening up.
• Stretch at least three times a week to
Warm-up and cool-down
A successful cardio-vascular exercise
program consists of a full-body warm-up,
aerobic exercise, and a cool-down. Do the
entire program at least two and preferably
three times a week, resting for a day
between workouts. After several months,
you can increase your workouts to four or
Warm-up
The purpose of warming up is to prepare
your body for exercise and to minimise
strength-training or exercising aerobically.
Perform activities that raise your heart rate
and warm the working muscles.
Activities may include brisk walking,
jogging, jumping jacks, jump rope, and
running on the spot. Try to incorporate
moves that take the joints through
their full range of motion.
Stretching
Stretching while your muscles are warm
after a proper warm-up and again after
your strength or aerobic training session
is very important. Muscles stretch more
easily at these times because of their
elevated temperature, which greatly
reduces the risk of injury. Stretching
soreness.
Stretches should be held for 15 to 30
seconds.
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