U.S. Department of Health and Human Services

Health Tip: Get Stretching

But warm up first

(HealthDay News) -- Stretching is great for your muscles, but take steps to make sure you're doing it properly to help avoid injury.

The Mayo Clinic suggests:

  • Always warm up with a short walk or jog before stretching. Stretching should not be considered your warm-up.
  • Stretch the major muscle groups and joints that you use regularly each day.
  • Hold your stretch for 30 seconds to 60 seconds in a position that isn't painful. Never bounce when you stretch. If you play a sport, make your stretching specific to that sport.
  • Be consistent with your stretching, and aim for at least two to three times per week.
  • Incorporate gentle movements, such as yoga or tai chi, with your stretching.

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