 STRETCHES
Tara Nau
There are numerous benefits to stretching which include; reducing the risk of injury to joints, muscles, and tendons, reducing muscular soreness and tension after exercise and even enhancing athletic performance. However, you should be careful about how you stretch, or you could cause injury if it is not done properly.
- Warm up first! (Just a 5 minute warm-up will do) to prevent injuries during and after exercise. Warm muscles stretch more easily
- Avoid bouncing or jerky movements, they can pull or tear the muscles. Your muscles need to be stretched gradually
- Hold each stretch for 10 to 40 seconds
- Each stretch should be held to the point of slight discomfort
- Stay relaxed and breathe deeply and rhythmically during stretching
- Do not hold your breath. Holding your breath can be dangerous because it stops the blood flow to your brain and could make you light headed or faint
- Breathe in through your nose and out through your mouth in order to get enough oxygen during each breath.
- Stretch each major muscle group
 | Stretch your back |
| Stretch your sides |
| Stretch your calves |
| Stretch your inner thighs |
| Stretch quadriceps |
| Stretch your arms |
| Stretch your chest |
- Follow your cool down with a stretch of your major muscle groups
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