"A healthy lifestyle lived one day at a time is what I took away from Hilton Head Health. Simple, but not easy...H3 got me started... [Editor's note: Read more on Al's experience at H3 here.]"

- Al W., Wakefield, RI
Fitness Specialist Adam Martin
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Proper Stretching Tips
Stretch it Out
Adam Martin, H3I Fitness Specialist

Along with eating right, regular exercise is crucial to a healthy lifestyle.  All good physical fitness programs include training the cardio-respiratory system with aerobic activity and adding and maintaining lean muscle mass through strength training.  Often times, people assume that these two elements are the only important aspects of their exercise regimen.  Sounds logical, right?
Actually, a third ingredient is necessary to get all the benefits from your fitness program.  That’s right, you can’t forget to stretch.  Stretching will allow for a greater range of motion, improve your posture, relieve muscle soreness and tension, and, most importantly, help prevent injury.
When performed correctly, stretching should make your body feel very good.  You shouldn’t be in pain during a stretch; in fact, a good rule of thumb when stretching is “no gain with pain.”  Here are a few quick tips to help you get the most out of your stretching routine:
 
  • Before beginning, give your body a chance to warm-up, since stretching cold muscles can cause injury.  This can be as easy as five minutes of low-intensity walking.
 
  • When stretching, exhale slowly and gently stretch the muscle for around 10-30 seconds.
 
  • DO NOT BOUNCE.  Bouncing during a stretch can increase the risk of a pulled muscle or other injury.
 
  • If you are short on time, try stretching immediately after a shower or even in a hot bath.  The warm water will increase muscle temperature enough to make it more pliable.
 
  • Try stretching in the morning.  Simple full body stretches can clear your mind and help you perform more efficiently throughout the day.
 
  • Take a stretching class such as yoga or tai chi.  This will help you stick to the program and stretch on a regular basis.