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Stretching before and after exercise

Stretching Aug22nd 2019

Before exercise, perform DYNAMIC stretches. Dynamic means movement. This type of stretching is going to warm up the muscles to avoid injury. Some examples: high knees, butt kicks, walking high kicks/soldier kicks, arm circles, arm swings.

After exercise, perform STATIC stretches. These are stretches that you hold for 20-30 sec. Since your muscles are already warmed up from exercise, this type of stretching allows lengthening of the muscles in order to maximize benefit and decrease tightness. Some examples: hamstring stretch, gastroc stretch, butterfly stretch, quad stretch, tricep stretch, scapular stretch.

Ashley Bland, PTA

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