If your body is giving you signs, you’re stiff and sore when you stand up, your range of motion takes a minute of moving to become full, stretch. Start with stretches that help you relax, then gradually progress to those stretches that address stiffness and tightness in particular areas.
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If you’re motivated by tech, then get an app that has reminders and tracks when and how long you stretch.
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Give yourself a break from your every day activities and stretch. Get up from the desk, walk around and stretch. Put the baby down for a nap and stretch before you hit the couch. If you take a regular break at work, stretch and then grab a snack.
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If you don’t have time for a full stretch, pick 2 stretches that make the most improvement for you. If you get a stiff back from sitting, or sore legs from standing, address those areas with your daily 5 minute stretch.
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Leave your stretching equipment in a place you can’t ignore. If it’s between you and the car, it’s hard to forget to stretch.
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Set a reminder and plan ahead. Some fitness professionals preach that you should stretch before and after a workout. But how about those days when you run out of time for working out? Set a reminder to spend just 15 minutes stretching. Your flexibility will improve.
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It’s so easy to skip when we’re busy.
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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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Cold muscles are tight and don’t have much stretch in them. Instead, warm up for five minutes or more before you stretch any muscle that you hold. A little light running, a few minutes warming up in the sun, or even a warm bath will be enough to get your muscles moving and active before you stretch.
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If you lift weights, for example, and you push weights that cause your shoulders to roll forward, then you should balance that exercise with a stretch that stretches your shoulders backward.
The general rule is, to to the front as you would do to the back, and do to the left as you would do to the right.
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