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The benefits of starting a stretching routine
- Stress relief. Our muscles can tighten up in response to physical and emotional stress. Stretching can help relax tight muscles so we feel more relaxed ourselves.
- Increased flexibility. Most researchers agree that 10 to 20 seconds of stretching is enough to increase flexibility.
- Better posture. Stretching can help encourage proper spinal alignment and reduce musculoskeletal pain, which will improve your posture.
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Creating a stretching routine
Aim for 5 to 15 minutes of stretching per day. And if you want to make the most of your stretching routine, it is useful to study the basics.
You're not going to be perfectly flexible after one or two sessions. It takes weeks to months to get flexible, and you’ll have to maintain it.
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Stretching exercises: the 3 main types of techniques
- Dynamic stretching. Active movements that help your muscles and ligaments stretch by actively tightening your muscles and moving your joints through their full range of motion.
- Static stretching. Passive maintenance of a muscle in a position to the end of its range of motion. The position should be maintained without pain for about 30 seconds.
- Ballistic stretching. Repeated bounces or pushes of a muscle past its natural range of motion by using force or momentum.
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Make the most of stretching
- A little bit everyday is better than a big effort once in a while.
- It’s easy to overdo it. Make sure you don’t always stretch the same parts of your body.
- Stick to simple, evidence-based exercises. If you feel pain, discuss it with a doctor.
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