How to Stretch: The Basics for Improving Range of Motion

how to stretch

How To Stretch

YES! There's a proper way to stretch. You want to make sure you're staying safe, decreasing the risk of injurY, and getting the best results for the time and effort you're putting into your stretching.

HOW TO
STRETCH

ALIGNMENT

STANDING

make sure ears, shoulder, hips and ankles are aligned, feet are in neutral heel-toe alignment, hips are even

SITTING

make sure your spine is in a neutral position, feet on the floor, ears, shoulders and hips aligned

SUPINE

keep a neutral neck and low back, eyes facing the ceiling, shoulders relaxed and palms facing up

SAFETY

PAIN RATING SCALE

Use a Pain Rating Scale and stay below a 5 on a scale from 1 to 10 with 1 being almost nothing and 10 being "call 911".

COMMON SENSE

If something hurts or doesn't feel right, stop and seek help. If you are unsure of your ability, do not participate in the activity/stretch.

SUPPORT

Make sure you have consent from your Regulated Health Care Professional prior to engaging in any activity including stretching.

"You can hold stretches from 15 to 30 seconds. Change your position during a stretch to increase or decrease tension as your muscles relax or if you've moved too far."
registered kinesiologist
Marian Barnick
Registered Kinesiologist & Cancer Movement Therapist