Stretching helps you to become more flexible. Flexibility is part of healthy fit body.

I know, that stretching is boring. I sometimes have a hard time to push myself to stretch. But I do it, and I encourage you to stretch regularly too. Stretch for about 15 minutes every day.

Regular stretching has these benefits:

• Reduces muscle tension and makes the body feel more relaxed

• Maintains healthy joints

• Helps better coordination by allowing for freer and easier movement

• Increases range of motion

• Helps prevent injuries

• Prepares you for strenuous activities like running, weight training, swimming, playing tennis, skiing, surfing

• Helps maintain your current level of flexibility and develops more of it, so as time passes you do not become stiffer

• Develops body awareness

• Makes you feel good

• Increases your performance

• Fastens tired muscles recovery

• Helps you keep your back painless

When should you stretch:

• In the morning, right after you wake up

• After sitting or standing for a long time

• Before strenuous activity: weight training, running, playing tennis

• When you feel stiff

• Between sets of your resistance workout

• At work to release nervous tension

• Anytime, you can: when watching TV, standing in line in the store, reading, listening music

How to stretch:

• Spend 15-30 s in the stretched position

• Feel the stretch, not pain, feel a mild tension and hold for 15-30 s

• Stay in control

• If the stretch becomes painful, you are stretching too far, ease up on the stretch

• Breath slowly, rhythmical

• Always breath when you stretch

• Natural , slow, relaxed breathing is right while stretching

• Hold the proper tension for long enough time (count silently 15-30 s)

How to don’t stretch:

• Do not bounce up and down

• Do not stretch to the point of pain

• Again, no bouncing!

• Do not hold your breath while stretching

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