Healing Kinetics

Stretching Do’s and Don’ts by Rowell Bulan, MD

An internet acquaintance of mine Dr. Rowell Bulan has written a post on his blog that I must give kudos.

Here’s his list -
DO think about where you should be feeling the stretch.
DO stretch anywhere, anytime - in front of the TV, at your desk or in the car.
DO use a partner or tools to further or modify stretches.
DO dynamic stretches - ie. stretching the muscle through movement - for muscles you’re about to use in your workout.
DO static stretches (where you hold the stretch) for most of your stretching routine.
DO stretch as part of your cool-down.
DO hold stretches for at least 10-30 seconds, more if you’re advised or you’re conditioned for stretching.

DON’T stretch for longer than 60 seconds.
DON’T ‘bounce’ your stretches.
DON’T hold your breath; practice deep breathing to boost oxygen to your muscles to assist relaxation.
DON’T stretch in pain; stretch until you feel tension and hold this position.
DON’T over-stretch if you’re pregnant, because your ligaments are more prone to injury. They’re more lax due to the release of the hormone relaxin, which loosens your ligaments to prepare your body for childbirth.I hope this info could be of help to you. Feel free to ask questions, and/or share with us some helpful tips you’ve tried yourself and found to have made some difference.

Notice the emphasis on not holding your breath but rather do deep breathing exercises. I wonder where you can learn about that - OK here —>Breathing Exercises

For more on his post check out his blog - medcarehealth.com

You also need to check out the hilarious video on his post!!