Stretching Guide - Omega fitness CO-R130 Instruction Book

STRETCHING GUIDE

TIPS FOR STRETCHING
• Begin with gradual mobility exercises
of all the joints, i.e. simply rotate the
wrists, bend the arm and roll your
shoulders. 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, which in turn makes
the muscles more supple.
• Start with your legs, and 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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