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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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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In addition to regular neuromuscular massage, you should consider the benefits of stretching.
Yoga is one activity that can help your flexibility and strength, as well as helping you relax.
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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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Put your hands on your shoulders, elbows pointing forward as much as possible. Slowly move your elbows out to the side, pinching the shoulder blades together and hold for 5 seconds. Bring your elbows back to the starting point in the front and repeat.
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