A muscle should never be overstretched or pushed beyond its capacity. Always stretch muscles when your body is warm – either after a hot shower or bath or after walking or exercising. Never stretch a cold muscle. The technique of active isolated stretching (AIS) is used throughout the video. During

AIS we stretch the muscle for only 2 seconds and then release the muscle. For optimal stretching we contract the opposing muscle (antagonist) whilst stretching a particular muscle (eg when we stretch the Hamstring at the back of the thigh, we contract the Quadriceps muscle which is in the front of the thigh).

Breathing is extremely important during stretching – we never hold our breath – inhaling through the nose prior to the stretch and exhaling through the mouth when we stretch the muscle.

It is recommended that we do 8 – 10 repetitions of each stretch with a 2-second hold and immediate release.  In the video I demonstrate 10 different stretches focusing on the main areas of the body requiring flexibility.

For any further assistance with an exercise programme contact LifeAssist.


WATCH THE VIDEO: One of the key aspects of any exercise programme is safe stretching. Our repetitive daily activities and lack of movement cause our muscles to stiffen up and as we age, the range of movement of our limbs decrease. By following a regular (daily if possible) stretching routine, we ensure more flexible muscles.

Written by Sandra van den Bergh