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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.
Warm-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.
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
develops flexibility and reduces muscles
soreness.
Stretches should be held for
15 to 30 seconds.
