Stretching should be done in a peaceful surrounding with no
distractions. Your mind and body should be at ease and relaxed. If you
are in a rush,or have something on your mind, and you just want
to get it over with, don't stretch. Do it later.
You can't fool your muscles into relaxing if you're not relaxed, they
sense what you're feeling.
If stretching is your only physical exercise endeavor, do it at the
beginning of the day. You should stretch before, and after, any physical
activity. If you're having trouble getting to sleep, stretch.
You cannot stretch too much. You can however overstretch your muscle if you push
the stretch too hard. Only stretch to the point of mild tension, NOT pain.
Don't rock the stretch or use jerky movements.
Breathe normally, don't hold your breath.
Hold all stretches for at least 10-20 seconds.
Always repeat your sequences of stretches at least once, twice is even
One of the best books I have found on stretching, for any physical
activity, is entitled "Stretching" by Bob Anderson.
Achilles tendonitis - (eccentric load stretch, also good for plantar fasciitis)|
Basic stretches - Part I (includes plantar fasciitis)
Basic stretches - Part II (includes plantar fasciitis)
Chondromalacia Patella - (pain in front of knee, or under knee cap)
Gluteal Stretch - (glutes)
Hip/Low Backpain - stretch
Ilio-tibial band stretch - (also good for lower back pain)
Shin splint - strengthening exercise
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