Don’t Hold Your Breath While You Stretch

Your muscles need oxygen throughout the stretch so take good deep, slow breaths as you stretch. Holding your breath can also raise blood pressure. Simple stretches such as shoulder rolls don’t require that you hold them, but other stretches such as quadriceps stretches should be held for at least 20 seconds. 60 seconds is even better.
Remember to breathe throughout the stretch.

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No Pain, No Gain, Right?

When it comes to stretching, it’s wrong! Stretch slowly and gently within what’s comfortable. It’s ok to feel mild tension within your muscles and joints, but don’t push past a mild pull. If you have discomfort in your neck, back, shoulders or knees while you stretch, lessen the stretch until it’s comfortable. If the discomfort continues even with a mild stretch, a neuromuscular massage therapist can help you regain your flexibility.

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Elbow Stretch

Here’s an elbow stretching exercise that can help those of you who play sports or work where you must repeat motion that injures or stiffens your elbows–carpenters, golfers, tennis players.

Doing this exercise before you work or play, and once again afterward, will help.

Neuromuscular massage can help you maintain your range of motion and eliminate pain.

elbow_flex3

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Stretches You Can Do Anywhere: Calf Stretch (Stretches your Calf Muscles)

Stand behind a chair, placing both hands on the back of the chair. Keep your heel down and slide one leg as far back as you can. Bend your other knee until you feel the desired stretch in the calf. Hold for at least 20 seconds.
Return to standing and repeat using the other leg.
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Stretches You Can Do Anywhere: Knee to Chest (Stretches the Lower Back and Gluteal Muscles)

Sit in a chair with your feet flat on the floor. Clasp your hands beneath one leg. Pull your knee toward your chest with your hands and hold for 20 -60 seconds while you feel the stretch in your back and gluteals.
 
Return to the start slowly and repeat with the other leg.
 
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Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)

Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.

Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.

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