Principles for Posture & Flexibility
Guidelines for body stretching to release tension & feel comfortable
|
Principle |
Explanation |
|
Maintain the form of exercise |
Stretch, stability, right muscles |
|
Sufficient duration |
Hold stretched position for > 10 breaths |
|
Stationary |
No movement during stretch |
|
Balanced |
Do not push too hard to avoid injury Do not push too little for little use |
|
Feeling of muscles |
Only stretch & feel the contracted muscles |
|
Equilibrium |
Stretch tighter side more & longer, then equate both sides |
|
Matched muscle pairs |
Exercise muscle pairs in matching - contract one, release other & vice versa |
|
Front-back pairs |
Bend forward, then backward |
|
Use unstretched muscles to return from position |
Do not further work the already stretched muscles to do the return work Tactically use other associated muscles |
|
Focus the stretch |
Some muscles are not fully conscious of stretch Use contraction (tightening first, then gradual release) to focus the stretch |