Improve your range of motion and reduce risk of injury! According to the Mayo Clinic:
- Stretching is not a warmup
- Strive for symmetry in the major muscle groups
- Hold the stretch for 30-60 seconds
- Don’t aim for pain
- Stretch 2-3 times per week
- Dynamic warm-ups for specific activities
Types of Training
- Self-Myofascial Release: Great for correcting muscle imbalances specific to each person
- Active Stretching during warm up before exercise
- Static Stretching at end of exercise to lengthen muscles
Samples
Self-Myofascial Release
Foam Rolling Techniques for the legs and back
Thera Cane and Yoga Balls
Active Stretching Warm-Up
Ankle Circles, High Knee Hug, Frankenstein Walk
Shoulder Shrugs, Arm Circles
Full Body 6 Pack: Squat Swings, Chop Wood, Shovel Snow
Static Stretching
Mat: Band Hamstring Stretch, Figure 4, Windshield Wiper Twist
Sitting: Shoulder Hug, Twist, Side Stretch
Standing: Lunge, Calf Stretch, Chest Opener