Core and Flexibility WORKOUT: STatic Stretching

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Try these exercises as part of your personalized core and flexibility routine.

STATIC STRETCHING of tight muscles before a workout for 3-5’’ each, for 5-10 repetitions, will increase range of motion without overstretching. Before a workout, muscles are cool and less flexible, so holding for only a few seconds is more effective to increase range of motion.

• After a workout, hold stretches for a at least 6-10’’ to allow muscles to relax to their normal length.

• Tight tendons and ligaments receive less blood flow and may need to stretch up to 2-3’ to be effective.

• Engage the core and hold good posture for a deeper stretch. Stretch just to pain tolerance to avoid over-tensing, and allow muscles to lengthen with slow breaths

*FOR SAFETY: Always do a 2-5 minute general or dynamic warm-up prior to stretching. Do not stretch deeply when muscles are cold as they could over-stretch or tear – muscles are like putty and are more mobile when warm.

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