5K Fitness Challenge #5: Improve Your Flexibility!
County of San Diego, California sent this bulletin at 06/26/2017 11:26 AM PDT
July 5, 2017 - Improve Your Flexibility!
Stretching can help improve your range
of motion and increase flexibility so that your body can move more freely in
order to prevent injuries. In general, the American College of Sports Medicine recommends an active warm-up (walking
or light jogging) prior to any static stretching to get your muscles moving and
ready to go. Each stretch should be held 15-30 seconds and repeated 3 to 5 times at least 2 to 3 days per week.
A stretch should always be smooth and slow, never jerky or bouncy. This can cause muscles to tighten and may result in injuries.
When starting the stretch, push your breath
slowly out your mouth. Relax and breathe normally while holding the stretch. Count to 10 slowly or time yourself for 10-30
seconds.
As you
become more flexible, try reaching farther during each stretch. A mild
pulling feeling during a stretch is normal. Sharp or stabbing pain or
joint pain means you should stop; you're stretching too far.
Always keep
your joints slightly bent, never “locked” in a straight position. This can
cause injury.
The Mayo Clinic offers this guide to basic stretches.
