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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 mus-
cles from
tightening up
• Stretch at least three times a week to
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