Stretch Break Tip Sheet
- Be sure to only stretch to your individual comfort level. Do not compare yourself to others as everyone has different levels of flexibility.
- Stretch to the first feeling of resistance and breathe as you move further into the stretch. DO NOT BOUNCE.
- Hold each stretch for at least 15 seconds. Longer holds are better, even up to 1 minute if that is a problem area for you. For example knee pain and stretching your thigh muscle.
- If you feel numbness or tingling it is ok. Just back off until it goes away and continue the stretch as far as you can without feeling the numbness and tingling. If you feel pain STOP.
- Each stretch should feel like it is on the EDGE of resistance or your tolerance to the stretch.
- You may feel different from day to day so listen to your body.
- Remember to BREATHE deeply during each stretch. At minimum take 3 deep breaths and move further into the stretch as you exhale.
- Breathe from your belly or lower ribs, NOT your chest or neck area.
- When stretching your hamstrings (back of upper leg) do not lock your knee.
- If holding the lower body stretches is difficult try to balance and work up to it.