Stretch
"You can do dynamic stretching, which is doing controlled movements that take you through your full range of motion, or static stretching, which involves holding a muscle or body part for 30 seconds or more at the edge of its flexibility. Just avoid what professionals call ballistic stretching, which is bouncing in a stretch at your end range of motion or doing anything else that uses uncontrolled movements or momentum. Always listen to your body when stretching," Knauer says.
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Get Warm
"Be sure to give your body an appropriate warm up. What your body requires may vary depending on the activity, but a general guideline is to do something that raises your core temperature or gets your blood moving. This could mean taking a few minutes on a treadmill or an elliptical machine, or body weight movements like squats, lunges and sit-ups and, while you should use a bit of activity to get your body warm, make sure you keep it warm by either continuing to move throughout your stretching session, layering on warm clothes or simply staying in a warm room. A cold muscle is never a flexible one!" Knauer says.
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Find a Balance
"We all have some muscles that are naturally more flexible than others and it's really tempting to focus on those since they tend to make progress more quickly and easily. Keeping your body and your muscles evenly flexible can prevent unnecessary wear and tear caused when unbalanced muscles begin compensating for one another. Make sure you stretch, bend or twist to both sides. In the same way, look for stretches that challenge your flexibility in both the front and back of your body," Knauer says.
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Do What You Love
"Maintaining flexibility and staying fit is all about consistency and it's so much easier to keep up with an activity you enjoy. If you're able to safely take your body through its full range of motion during that activity then you'll maintain your flexibility by just doing something you love. If the activity doesn't really lend itself to using your full range of motion, just do some static stretching afterwards as a cool-down," Knauer says.
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Build Stretching Into Your Routine
"If you have any tasks or activities you tend to do regularly, make it a habit to use that time to stretch. Pull out an exercise mat and stretch while you're making phone calls, answering emails or shopping online. Find ways to build your stretching into the routine you already have and you'll be able to maintain your flexibility without having to rearrange your day to do it," Knauer says.
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