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Stretching Exercises to Stay
Relaxed and Pain Free

Stretching exercises are an essential part of any exercise program. Even if you don’t work out regularly, flexibility exercises will do double duty as relaxation exercises. Here are the advantages:

Increased Flexibility. Loose, flexible muscles make everyday actions such as bending, lifting or running to catch an elevator easier and less tiring.

Better Posture. Done regularly, they keep muscles from becoming tight, knotted and painful. You will hold yourself in a more relaxed, normal posture.

Stress Relief. Muscle tensing often accompanies stress. Stretch it away!

Greater Range of Motion. Loose muscles allow your joints better movement, improving balance and reducing the risk of falls and strains.

Reduces Injury. When you prepare your muscles and joints for exercise, and more importantly, stretch afterward, you minimize the risk of injury.

Improved Circulation. They increase blood flow to muscles, allowing for faster muscle recharge.

Before You Start

A few things to keep in mind to ensure you get the most flexibility and relaxation benefit from our illustrated stretching exercises without pain or injury.

Breathe. Regular breathing enhances the relaxing effect, so don’t hold your breath

Warm Up First. It's best to do your stretching and flexibility work with slightly warmed muscles, as this reduces the risk of strains or pulls. Walk briskly while gently pumping your arms, or begin your scheduled exercise very moderately for 5 minutes—then stretch. Ideally, stretch only after your exercise when your muscles are warm. In this case, begin your workout slowly and gradually increase in intensity as you warm up.

Target Major Muscle Groups. It’s important to focus your stretching on muscles and joints particularly used in your exercise routine. To remain generally flexible, pay attention to those joints and muscle groups you use most often in your daily activities, such as your lower back, neck and shoulders.

Hold it for 30 seconds. This is the minimum time to lengthen muscles and joints safely. It may take up to one minute if you’re tight. You can break this time into smaller 15 second segments until you are more flexible.

Don’t Bounce. Slowly extend into the stretch and hold it without bouncing, which can cause small muscle tears and more tightness. You can expect to feel tension as you stretch, but stop if it hurts. If you don’t stretch as far as you hoped, repeat the stretch, warm up further or pursue a more relaxed routine that day.

Now it's time to try out our illustrated stretching exercises.

Excessively tight muscles are a major cause of pain and discomfort in your body. Our friend Pamela offers you more fully illustrated stretching exercises here. You'll be living in a pain-free body before you know it.

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