Stretching Guide
Tips For Stretching
•
Begin with small mobility exercises of all
the joints e.g. simply rotate your ankles,
bend your knees and roll your hips.
Gradually make the movements larger
and faster. This will allow the body’s
natural lubrication (synovial fluid) to
protect the surface of your bones at
these joints.
•
Always warm up the body before
stretching as this increases blood flow
around the body, creating warmth which
makes the muscles suppler.
•
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
pain, ease off.
•
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
maintain flexibility.
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 five times
per week.
W
arm-up
The purpose of warming up is to prepare your
body for exercise and to minimise injuries.
Warm up for five minutes before 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.
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