What is the ‘Six rules to stretching’?
The “Six rules to stretching” are a set of guidelines to follow when stretching to ensure safe and effective stretching practices. These rules were developed by Bob Anderson, a stretching expert and author of the book “Stretching.” The six rules are:
- Warm up: It is important to warm up before stretching to increase blood flow and prepare your muscles for stretching.
- Relax: Relax your mind and body to avoid tension and increase your range of motion.
- Breathe: Breathe deeply and slowly during stretching to increase relaxation and oxygenation of the muscles.
- Move slowly: Move slowly and smoothly to avoid jerky or sudden movements that can cause injury.
- Hold each stretch: Hold each stretch for 15-30 seconds or longer to allow the muscles to relax and lengthen.
- Stretch regularly: Stretch at least two to three times a week to maintain flexibility and prevent muscle tightness.
Following these six rules can help you avoid injury and improve your flexibility with consistent stretching practice.