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Guidelines for Proper Stretching
1. Determine posture or position to be used. Ensure proper position and
alignment prior to stretch.
2. Emphasize proper breathing. Inhale through the nose and exhale
through pursed lips during the stretch. One may stretch with eyes
closed to increase concentration and awareness.
3. Hold end points progressively for 30-90 seconds and take another deep
breath.
4. Exhale and feel the muscle being stretched, relaxed, and softened so
that further ROM is achieved.
5. Discomfort may increase slightly, but continue to focus on breathing.
6. Repeat the inhale-exhale-stretch cycle until the end of the available
range for the day.
7. Do not bounce or spring while stretching.
8. Do not force a stretch while holding the breath.
9. Increased stretching range during exhalation encourages full body
relaxation.
10. Slowly reposition from the stretch posture and allow muscles to recover
at natural resting length.
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