STRETCHING YOUR WAY TO BETTER HEALTH A guide to the many benefits of stretching Optional info Presenter Date/Location

This presentation is for informational purposes only This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have any questions after the presentation, please consult with your doctor. 24 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

THE BENEFITS OF STRETCHING Stretching can also: Enhance physical fitness1 Enhance development of body awareness1 Increase mental and physical relaxation1 Increase blood flow to muscles2 Reduce risk of injury to joints, muscles and tendons2 Reduce muscle soreness and stiffness1 When done correctly, stretching can help you increase flexibility and range of motion in your limbs. 1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014. 2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014 http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931?pg=1 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 4

WHEN TO STRETCH To get the best results, stretch when your muscles are already warmed up.¹ To warm up, do 5–10 minutes of aerobic activity – walking or riding a bicycle In very cold weather or when you are very stiff, warming up can reduce the risk of injury Stretch or do other physical activities at the time of day when you feel your best Most people are more flexible in the afternoon than in the morning, peaking from about 2:30–4:00 pm. 1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014. Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 5

WHAT NOT TO DO Stretching is good for your health. But only if you do it properly. Here are the most common mistakes to avoid while you stretch. Don’t aim for pain. It can cause muscle tears, ligament spraining, or joint dislocation.² Don’t bounce. Always stretch in a smooth movement.² Bad technique. Learn and follow research- supported recommendations or ask a qualified professional for guidance. Not the right time. Never stretch a cold muscle. Stretching should be done as a relaxing cool down activity. Performing exercises in a wrong sequence. It’s important to follow a pattern of stretching from one end of your body to the other. 2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014 http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931?pg=1 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 6

STRETCH IN PROPER ORDER When you stretch out, you often stretch more than one muscle group at a time. That’s why the order in which you perform your stretching exercises is important.³ As a general rule, stretch your body in the following order. 1 2 3 4 5 6 Upper and lower back first Sides of torso (body trunk) next Buttocks before stretching groin or hamstrings Calves before stretching hamstrings (back of thighs Shins before stretching quadriceps (front of thighs) Arms before stretching your chest 3. Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance,” 2/12/2012 http://www.acsm.org/access-public-information/articles/2012/02/02/improving-your-flexibility-and-balance Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 7

HOW OFTEN SHOULD YOU STRETCH? Plan to stretch at least two times a week4 If you have lost motion, try to stretch every day3 A stretch should feel like a slight pull on your muscle but without pain3 Hold each stretch for about 30 seconds and breathe normally Hold your stretch in a problem area for about 60 seconds Stretches should be done in sets of 3–5 repetitions, with a 15–30 second rest between each stretch³ 3. Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance,”,2/12/2012 http://www.acsm.org/access-public-information/articles/2012/02/02/improving-your-flexibility-and-balance 4. Esco, Michael R, Ph.D., “Stretching and Flexibility: 7 Tips.” 5/23/2012 http://www.webmd.com/fitness-exercise/features/stretching-and-flexibility-tips?page=2 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 8

If you stretch properly, you shouldn’t be sore the next day¹ AVOID OVERSTRETCHING Always warm up first to avoid overstretching Even when you stretch properly, it’s normal to feel some discomfort It’s time to stop stretching so intensely if you experience these progressive sensations: Localized warmth in your stretched muscles Followed by a burning (or spasm-like) sensation Followed by a sharp pain that makes you say “ouch!” If you stretch properly, you shouldn’t be sore the next day¹ 1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014. Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 9

Make stretching a relaxing part of your day GETTING STARTED Make stretching a relaxing part of your day Use a slow and low intensity at first, then gradually increase Experiment with other forms of stretching in movement, including tai chi, yoga or pilates Above all – have fun! And enjoy a more flexible YOU If you have a chronic condition or injury, you may need to adjust how you stretch. Talk with your doctor or physical therapist about the most appropriate way to stretch if you have health concerns.² 2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014 http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931?pg=1 Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 10

PROGRAMS AVAILABLE WHEN ENROLLED IN a Cigna health plan Healthy Rewards®* Fitness club discounts Weight management programs myCigna.com Health assessment Online coaching programs Cigna Healthy Steps to Weight LossSM 24-hour Health Information Line SM *Healthy Rewards® is a discount program and is NOT insurance. Programs may not be available in all states and may be discontinued at any time. Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

REFERENCES Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014. http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931?pg=1 Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance” 2/12/2012 http://www.acsm.org/access-public-information/articles/2012/02/02/improving-your-flexibility- and-balance Esco, Michael R, Ph.D., “Stretching and Flexibility: 7 Tips” 5/23/2012. http://www.webmd.com/fitness-exercise/features/stretching-and-flexibility-tips?page=2 National Institutes of Health, U.S. Department of Health and Human Services, National Institute on Aging website. “Exercise and Physical Activity,” accessed Oct. 20, 2014. http://www.nia.nih.gov/health/publication/exercise-physical-activity/sample-exercises-flexibility Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 12

This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program. “Cigna” and the “Tree of Life” logo are registered service marks, and “Together, all the way.” is a service mark, of Cigna Intellectual Property, Inc., licensed for use by Cigna Corporation and its operating subsidiaries. All products and services are provided by or through such operating subsidiaries and not by Cigna Corporation. Such operating subsidiaries include Connecticut General Life Insurance Company, Cigna Health and Life Insurance Company, Cigna Health Management, Inc., Cigna Behavioral Health, Inc., vielife Limited, and HMO or service company subsidiaries of Cigna Health Corporation and Cigna Dental Health, Inc. 881841 10/14 © 2014 Cigna. Some content provided under license.