Facts about
Stretching:
 Stretching is NOT a
warm-up. Do light
activity before
stretching, and
then begin your
workout.
 Stretching after a
workout when
muscles are warm
improves flexibility
in the long term.
 Holding a stretch
for 20 seconds is
enough after warming up, but stretches need to be held
for longer than 60
seconds to improve
flexibility.
 Stretching does not
prevent injury, but
can reduce the risk
for injury when
incorporated into
warm-ups and cool
downs.
 After the age of 30
your body loses
strength and flexibility every year.
 Stretching helps to
improve athletic
performance.
 Even if you are already flexible,
stretching is important to help improve blood flow to
muscles.
 Tight and stiff muscles in the lower
back, hamstrings
and buttocks are a
common cause of
lower back pain.
Stretch these muscles to help with
back pain.
 Breathe normally
during stretching.
The Importance of
Stretching
Flexibility is one of the most ignored, but one of
the most important aspects of fitness.
Why Stretch?
Daily stretching will help you feel better, more
youthful and become more limber. Most importantly, stretching leads to improved flexibility that helps to prevent injury, increase circulation and improve overall wellbeing.
Stretching can be done anywhere and at any
time. Stretching does not require any special
equipment making it perfect for individuals no
matter their fitness level or location.
Stretching Properly
Static stretching is stretching muscles while the body
is at rest, which gradually lengthens a muscle. When
done properly, static stretching allows the muscle to
relax and stretch farther.
To do a static stretch, hold a stretch for a minimum of
15-30 seconds. NEVER BOUNCE. You should feel tension in the muscle, but never pain. If a stretch is painful, discontinue the stretch immediately.
Muscles should be warm when stretched. Do light activity before stretching, stretch after a warm shower
and always stretch after activity. Stretching warm
muscles increases the long term benefits associated
with stretching.
A good stretching routine does not require a lot of
time. Just five minutes per day can make a difference.
Sources
Huffington Post , 2012
Functional Fitness, 2013
Major Benefits of Stretching

Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility slows
movements and makes them less fluid increasing your risk for injury. Stretching is the most effective way to increase flexibility.

Stretching increases blood flow to muscles. Increased blood flow increases nourishment to the
muscles and removes waste. Increased blood flow also helps to speed up recovery from injuries.

Stretching helps improve cardiovascular health. Stretching can
improve artery function and lower blood pressure.

Stretching reduces stress.

Stretching reduces muscle fatigue and soreness which occurs because your body flushes out the lactic and uric acids which are
the product of your muscles, ligaments and tendons doing work
to move your body.
Stretching at Work
Our bodies are not designed to stay in one position all day. Regular stretching breaks throughout the day can help to reduce injury, tension and stiffness. Hold stretches for at least 30 seconds at a time.

If your job involves mainly sitting, try to stand and stretch every 30 minutes ideally, at a minimum every 60 minutes.

Give your eyes a rest from the computer. Look out the window
or some where else away from the computer or regular surroundings to ease and relax strained eyes.

Lower back stretch: Stand, and bending from the hips slowly
reach down and touch your toes.

Backward bend: Place hands firmly against hips (near kidneys),
feet under hips, bend backward until you feel a stretch.

Quadriceps stretch: holding one ankle, bend the knee upward, heel towards your buttocks, keeping
your thigh in line with your body, knee pointed down. Use a wall for support if needed.

Overhead stretch: Extend arms overhead with palms together stretching upward towards the ceiling.

Neck release: Put your chin to your chest hold for 30 seconds, put your left ear to your shoulder and
hold for 30 seconds and then your right ear to your right shoulder for 30 seconds. Do not roll your
neck, but instead return to looking straight ahead between stretches.

Calf stretch: Lean your body
weight forward to bend the knee
so that you feel a stretch, keeping back leg straight.
Wellness Team Recommendation
Sitting for extended periods of time can increase your mortality
risk, no matter how healthy or active you may be. We all get caught up
with work and before we know it, we have been sitting for hours on end. Try
setting an alarm or reminder on your phone or computer every hour to remind
you to get up and move. Getting up for just 5 minutes every hour can decrease
your mortality risk, increase metabolism and decrease fatigue.
Provided By: Lauren Drew
Novia Wellness Coach