Stretch it out

There’s some debate as to whether stretching prevents injuries, but the benefits to athletic performance, flexibility and stress relief are undeniable. Here’s how to see for yourself:

• Get warm, then loose: Warm up to stretch by jogging or riding a stationary bike. Stretching cold muscles may cause injury.

• Try static stretching: Stretch through a muscle’s full range of movement until you feel resistance or mild discomfort. It should feel good, never painful.

• Do it a lot: Stretch for 10 to 20 minutes at least three times a week to maintain flexibility. Hold each stretch for 10 to 30 seconds.

• Don’t bounce: Stretching should be gradual and relaxed. When reaching for your toes, hold at the point of resistance rather than “bouncing” to reach farther.

• Finish workouts with a stretch: Prevent your muscles from tightening up too quickly by stretching after lifting weights or going for a run.

Source: berkeleywellness.com