Flexibility Exercise Guidelines
Flexibility exercise guidelines aim to improve joint mobility and prevent musculoskeletal injury. The following are some general guidelines for flexibility exercises:
- Stretching should be done after a warm-up or after a workout when your muscles are already warm.
- Hold each stretch for 10 to 30 seconds, and repeat each stretch 2 to 4 times.
- Breathe slowly and deeply while stretching, and don’t hold your breath.
- Stretch all the major muscle groups, including the neck, shoulders, chest, back, hips, legs, and ankles.
- Don’t bounce while stretching. This can cause injury.
- Don’t stretch to the point of pain. Stretch until you feel a gentle pulling sensation, but stop if you feel pain.
- Gradually increase the intensity and duration of your stretches over time.
- Include flexibility exercises in your workout routine at least 2 to 3 times a week.
- Consider taking a yoga or Pilates class to improve your flexibility and mobility.
Remember to talk to your doctor before starting a new exercise program, especially if you have a medical condition or injury.