Tips from Tim Grover
Michael Jordan's Personal Trainer
Ten tips for stretching
No. 1 Stretching should always be preceded by
a brief warm-up, such as jogging in place or riding a stationary bike.
This increases blood flow and raises the muscle temperature, both vital
for muscle elasticity. Stretching while muscles are cold may sprain
or tear them.
No. 2 If there is any pain, stop. At worst, any
discomfort should be mild and brief.
No. 3 Try to stretch three or four times a week
to maintain flexibility.
No. 4 An optimal stretching session should last
10 to 20 minutes, with each stretch held at least three seconds, generally
working up to holding the stretches for 20 to 30 seconds.
No. 5 Begin by stretching major muscle groups,
then stretch the specific muscles required for your sport or activity.
A tennis player, for instance, needs to stretch muscles in the upper
back, shoulders, neck, and calves.
No. 6 Stretch within an hour before exercising
or playing a sport in order to help prevent muscle strain and injury.
No. 7 Do not bounce. Stretching should be gradual
and relaxed.
No. 8 Try to isolate the muscles you want to
stretch. If other parts of the body move, there will be less benefit
to that muscle and a greater risk of injury.
No. 9 Stretch after vigorous exercise as well
as before. This prevents muscles from tightening up quickly and lessens
that chance of soreness.
No. 10 Do not give up because you are less flexible
than others are. Flexibility varies from person-to-person. It may take
months for you to notice an improvement, but if you keep stretching
you will.
"The difference between where you are and where you want to be"
