By Li Fenghua (Beijing Today)
Updated: 2008-04-11 11:11

Basic guidelines for stretching exercises

All warm-up programs should consist of pulse-raising activities, along with mobility and stretching activities

Only stretch after the muscles have warmed up

Only stretch to the point of mild tension: no stretch should ever be painful

Stretching exercises are stateic in nature and should be held for 20-30 seconds

Do not use any bouncing or jerky movements when you are stretching

Do not hold your breath. Breathing normally will help you to relax

h Stretch before and after all physical activity c

Simple things you can do

This exercise can be done even during office hours when you start to feel stress and tension building up.

Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.

A flexible body is:

More efficient

More easily trained for strength and endurance

Enjoys more range of motion

Stays balanced more easily and is less prone to injury

Recovers from workouts more quickly, and feels better.

If this is your goal, then try to start utilizing these exercises every day and say goodbye to your stress and tension.

Beijing Today

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