1. Stretching Why, When, What, and How?
By: Mandy McDivitt

2. Why Stretch? Stretching helps improve one’s flexibility.
Stretching helps improve one’s overall mood.
Stretching helps prevent short and long-term injuries.

3. When Should I Stretch?
Always stretch before and after physical activity.
Stretch when muscles are warm. (A small jog can warm muscles quickly.)
Stretching routines should consist of 1-3 sets of seconds.
A good stretching routine can last anywhere from 10 to 60 minutes.

4. What Does Stretching do for Me?
Stretching decreases muscle stiffness, back pain and the risk of injury.
Stretching increases flexibility, circulation, muscle tone, posture, and muscle efficiency.
Stretching also increases one’s overall body performance.

5. What Major Muscle Groups Should I Stretch?
Legs
Arms
Back
Neck
Shoulders

6. Example of a Leg Stretch
Bend one leg at a time.
Keep opposite leg straight.
Reach for your toes or as far as you can reach.

7. Example of an Arm Stretch
Bend one arm at a time across your chest.
With your opposite arm, apply pressure to your upper arm.
Gradually increase the pressure.

8. Example of a Back Stretch
Bend one leg at a time across the opposite leg.
Twist your upper body and place your opposite elbow on your bent knee.
Rotate your head as if you are looking all the way around.

9. Example of a Neck Stretch
Twist your neck slowly to one side.
Twist your neck slowly to the opposite side.
Twist your neck forward and then backward.

10. Example of a Shoulder Stretch
Bend one arm at a time until your hand is behind your head.
Take your opposite hand and apply pressure on the elbow toward the back of your head.
Gradually increase the pressure.

11. General Advice for Stretching
Stretch until your muscles feel relaxed.
Do NOT stretch through pain.
Always stretch before and after physical activity and when muscles are warm.

12. Example of Stretching Routine