Why is stretching a good idea? It can help
Boost your energy
Reduce tension and stress
Relieve chronic pain
Improve your posture and balance
Improve circulation and concentration
Here are some hints to stay safe and make the
most of your stretch.
It gets easier as you go. Don't force it. Overstretching can
cause pain and injury. If you feel pain as you ease into a stretch,
Breathing slowly and deeply will help
you relax and make stretching easier. Don't hold your breath.
Warm-up before you stretch
Warm up your body for at least five minutes before stretching
by walking or marching in place. Never stretch a cold muscle -- this
might cause injury.
Stretch all of your
This includes your calf muscles, front and back thigh muscles,
hips, chest muscles, upper back muscles, neck, shoulders, wrists,
and ankles. Hold each stretch for at
least 30 seconds.
Try to stretch three times a week and on days of the week that
Be careful about stretching after an injury. If you have a chronic
illness, talk to your doctor before trying any new physical activities.
This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the
Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension
will not discriminate against any person because of race, age, sex, color, sexual orientation,
physical or mental disability,
religion, ancestry or national origin, marital status, genetic information,
and gender identity or expression.
The Supplemental Nutrition Assistance Program
assistance to people
with low income. It can help you buy nutritious foods for a better diet. To find out more,
contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.