Stretching Guide - Viavito Satori Owner's Manual

Stretching Guide

Tips for stretching
• Begin with small mobility exercises of all
the joints e.g. simply rotate the ankles,
bend the knees and roll your hips.
Gradually make the movements larger
and faster. This will allow the body's
natural lubrication (synovial fluid) to
protect the surface of your bones
at these joints.
• Always warm up the body before
stretching, as this increases blood flow
around the body, creating warmth which
makes the muscles more supple.
• Start with your legs, and steadily work
up the body.
• Each stretch should be held for at least
10 seconds (working up to 20 to 30
seconds) and usually repeated
about 2 or 3 times.
• Do not stretch until it hurts. If there's
any pain, ease off.
• Don't bounce. Stretching should be
gradual and relaxed.
• Don't hold your breath during a stretch.
• Stretch after exercising to prevent
muscles from tightening up.
• Stretch at least three times a week to
maintain flexibility.
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Warm-up and cool-down
A successful cardio-vascular exercise
program consists of a full-body warm-up,
aerobic exercise, and a cool-down. Do
the entire program at least two and
preferably three times a week, resting
for a day between workouts. After several
months, you can increase your workouts
to four or five times per week.
Warm-up
The purpose of warming up is to prepare
your body for exercise and to minimise
injuries. Warm up for five minutes before
strength-training or exercising aerobically.
Perform activities that raise your heart
rate and warm the working muscles.
Activities may include brisk walking,
jogging, jumping jacks, jump rope, and
running on the spot. Try to incorporate
moves that take the joints through
their full range of motion.
Stretching
Stretching while your muscles are warm
after a proper warm-up and again after
your strength or aerobic training session
is very important. Muscles stretch more
easily at these times because of their
elevated temperature, which greatly
reduces the risk of injury. Stretching
develops flexibility and reduces
muscles soreness.
Stretches should be held for
15 to 30 seconds.
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