Basic Stretches


Why do we stretch?

  • Stretching is useful for both injury prevention and treatment.
  • Stretching increases flexibility which directly translates into reduced risk of injury. Stretching allows a greater range of motion, making you less likely to experience an injury.
  • Stretching enhances your balance, coordination, and circulation.
  • Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
  • Flexible muscles can improve your daily performance on tasks such as lifting and bending.
  • Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.
  • Stretching can relieve stress. It relaxes the tense muscles that often accompany stress.
  • Stretching before work-related tasks focuses people on working safely.

Tips for stretching safely:

  • If you are being treated by a medical provider, follow their instructions.
  • Stretching is a key part of your exercise program.
  • Stretching before work or physical activity can prepare your body for exercise.
  • Stretching after work promotes a better range of motion for your joints.
  • When you’re stretching:
    • Stay within your comfort range. Expect to feel some tension while you’re stretching. If you feel pain, you’ve gone too far.
    • Move slowly and support your body.
    • Hold each stretch for 10-15 seconds.
    • Breathe freely as you hold each stretch; try not to hold your breath.


Some stretching essentials:

  • Target major muscle groups:
  • When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders.
  • Stretch muscles and joints that you routinely use, at work or play.
  • Warm up first:
  • Stretching muscles when they’re cold increases your risk of injury, including pulled muscles.
  • Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
  • Remember to stretch after you exercise, when your muscles are warm and more receptive to stretching.
  • How often to stretch:
    • As a general rule, stretch before and after a manual task or exercise, as well as after being in a static posture (e.g., driving).

Taking a few minutes to do a series of stretches can make your whole body feel better. Stretch spontaneously throughout the day whenever you feel tense.

 all Content from Succeed Manager.

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