How to Stretch
THE BASICS
There are so many benefits to stretching!
Get it out of your head that stretching is an afterthought, and something you’ll ‘get around to later’.
Stretching is foundational to your Body Alignment and Performance.
Your Body wants you to stretch!
10 Reasons To Stretch
- decrease muscle tightness
- increase joint mobility
- reduce swelling
- help blood flow
- decrease risk of injury
- help with relaxation
- improve posture
- allow better strength training
- reduce lactic acid buildup
- limit scar tissue tightness
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.
BODY ALIGNMENT
STANDING
align ears, shoulder, hips and ankles, keep feet 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
STRETCHING 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.
