Stretching 101

Stretch Everyday – Consistency Is Key

WHO SHOULD STRETCH. Every adult should stretch.

HOW OFTEN SHOULD YOU STRETCH?  Stretch everyday.  It won’t take you that long. Consistency is key. You’ll see benefits, if you keep up with it.

HOW LONG SHOULD YOU HOLD EACH STRETCH? Stretches are held anywhere from 10 to 30 seconds.  If you’re pressed for time, stretch for 10 seconds.  Something is better, than nothing.

WHEN IS THE BEST TIME TO STRETCH? The best time to stretch is after your exercise routine, when your body is warmed up.   In addition, consider stretching after uncommon, strenuous activities such as cleaning up your basement or attic, washing your car, or moving furniture. Stretching afterwards will help you relax.

HOW MUCH FLEXIBILITY DO YOU NEED?  Your stretch routine is based on your needs.


  • You want to practise Yoga.
  • You want to be able to perform daily activities with ease.
  • You want to avoid getting stiff as you age.
  • You need flexibility for your sport or recreational activity, such as golf, or running.
  • You want to prevent injury from muscles getting too tight.
  • You want to take up an activity or sport where flexibility is key.


  • You want to do splits, but have no need for that much flexibility.

SHOULD YOU DO SPORTS SPECIFIC STRETCHES ONLY?  If you’re involved in sports, there are sport-specific stretches you should certainly do.  But that doesn’t mean you’re going to neglect the rest of your body.  Your stretch routine should be a balanced total body routine.

WHAT MUSCLES SHOULD YOU STRETCH?  Your stretch routine is total body.


  • Don’t bounce.
  • Don’t aim for pain.
  • Don’t neglect one muscle group over another.
  • Don’t favor one side of your body.
  • Don’t make your routine sporadic.
  • Don’t stretch cold muscle.
  • Don’t get discouraged.

Information in this post is educational.  It should not be used to replace medical advice from your physician, or other healthcare provider.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

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Copyright 2012 Irene Pastore, and Tour De Core Personal Training

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