Flexibility专题之Stretching Recommendations（拉伸建议）

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits.

Who: Everyone can learn to stretch, regardless of age or flexibility.

When: ANY time is a good time

        * In the morning
        * After sitting or standing for long periods
        * Any time you feel tense or stiff
        * At odd times like watching T.V., reading, or sitting and talking

Why: As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

        * To relax your mind and "tune up" your body
        * To preserve range of motion
        * To maintain flexibility
        * To prevent injury during exercise
        * To prepare the muscles for more vigorous activity
        * To help develop body awareness
        * To promote circulation

How:

Frequency: At least 3 days per week

Intensity: To a position of mild discomfort

Duration: Hold stretch for 10 seconds working up to 30 seconds

Repetitions: Perform 3-5 for each stretch

        * Stretch slowly and smoothly; Never bounce
        * Maintain normal breathing during each movement
        * Focus attention on muscle being stretched; try to limit movement in other body parts
        * Feel the stretch, but don’t strain by stretching too far