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Stretching & Cooling Down
To maintain muscle and soft tissue health, regular physical activity and stretching are critical.

Our skeletal muscles control movement and maintain posture.  When the muscles are tight, you have more pain and your daily activities are more difficult.
 
Skeletal muscle dysfunction and tightness can be caused by: (1) overuse, (2) repetitive strain injuries, (3) under-use, (4) poor posture and alignment, (5) injuries, and (6) disease.
 
 
* Consult your doctor prior to starting your exercise program if you have a heart problem or other health concerns. 
 
Post exercise stretching with proper techniques can:
Decrease heart rate slowly to prevent blood pooling in the peripherals.

Decrease the chance of heart arrhythmias and other post exercise problems for heart patients.
 
Decrease muscle soreness by increasing blood flow to the areas.

Decrease orthopedic injury and soft tissue pain.

Increase joint range of motion and flexibility

Increase muscle strength.

Promote relaxation if using the proper breathing techniques.
 
Stretching Tips:
Stabilize yourself by holding on to a fixed object that helps you maintain your balance.
 
Hold the position but not your breath.
 
Observe your breathing and relax the rest of your body during stretching.  Breathe smoothly and continuously.

Stretching should be relaxing and not painful.  Stretch to the end of the range of motion without inducing pain.  If it’s hurting, back up to a point that is not hurting.

Hold each stretch for 20 to 30 seconds.  No bouncing.  If you are just starting to stretch, go for 10 seconds and gradually increase the time in the next several days.