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Never stretch cold. A five to ten-minute light warmup, like walking or gentle cycling, gets your blood flowing and muscles ready to safely stretch
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Stretching isn’t a cardio workout. Bounce-free, steady movements prevent muscle tears and reduce tightness. Think calm and controlled, not jumpy or jerky
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Each stretch should be held for at least 30 seconds to be effective. For tighter spots, 60 seconds is even better. Just don’t rush it
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Stretching should feel like tension, not pain. If it hurts, ease off. Pain is your body’s way of saying “no thanks” to that move
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You’re not auditioning for Cirque du Soleil. Aim for equal flexibility on both sides, especially if you’ve had a past injury. Balance beats extremes
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Stretch the muscles you use most — calves, hamstrings, hips, back, neck and shoulders. If a muscle works hard daily, it deserves a good stretch
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Tailor your stretches to your sport or daily movement. Football players should hit their hamstrings and office-workers their backs and hips
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Stretching once a week won’t cut it. Aim for two to three sessions weekly. Even short, regular stretches maintain mobility and muscle health
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Dynamic stretching or practices like Tai Chi, Yoga and Pilates help build flexibility without forcing static positions. It is mobility with flow and awareness
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Have an injury or chronic issue? Don’t guess your way through stretches. A physiotherapist or a doctor can help you avoid worsening your condition