The key to stretching is to maintain the stretch gently at the muscle's desirable range for at least 10 seconds.
the importance of stretching
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Flexibility benefits of stretching
Stretching is what makes muscles pliable or more elastic. With greater flexibility you in-turn have more motion to produce force.
• enables free motion of muscles
• improves range of motion of your joints
• relieves stress
• improves balance & coordination
• reduces the risk of injury
• reduces muscle soreness & tension

• improves posture & circulation

When placed under weighted or gravitational stress your muscles develop micro tears in the fibres which allow your muscles to expand very slightly.  This is normal and what needs to happen for your muscles to become stronger. Without stretching, your muscle fibres don’t get enough blood which warms them up to make them more flexible and overcome the stress that is put on them.  This in turn leads to the higher occurrence of straining/spraining muscles, tendons, and ligaments.

proper stretching technique
• Listen to your body - a must!. Respect the stretch's range and limitations - stop and hold when your body speaks to you through its stoppage point or pain.
• Take time. Allow yourself to feel every extension of muscle fibre.
• If there is more restriction or duress to a particular side, simply maintain the stretch for a little longer.
• Never bounce or jerk while stretching.
• Don't forget to breathe.
• Always stretch before and after exercise, heightened activity, sport or simply when your body asks for it.

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