Contents
Stretching Basics
Stretching Safety
Breathing Methods for Stretching
Assisted Stretches
Stretching Exercises
Neck Stretches
Back Stretches
Shoulder Stretches
Hip and Side Stretches
Arm and Leg Stretches
Full-Body and Relaxation Stretches
Stretching Sequences
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Breathing Methods for Stretching
To stretch properly, you need to learn to breathe properly. Once you learn how your breathing should feel when stretching, you’ll be able to tell whether the stretch you’re doing is too challenging for your skill and flexibility level.
What Your Breathing Should Feel Like
Your breathing during stretching should follow what’s called the low, slow, flow method.
- Low: Breathe deeply to increase lung capacity, aerate the lungs, and ensure adequate oxygen intake.
- Slow: Breathe slowly to provide time to tune into pain signals and prevent straining or tearing muscles.
- Flow: Don’t pause between breaths. Breathe all in one motion and follow a steady, relaxing rhythm.
Imagine each breath as a smooth circular motion from inhale to exhale with no break in between. You should feel in control of your breathing at all times when stretching. If you can’t breathe easily during a stretch, you’re probably stretching too deeply.
Inhaling and Exhaling While Stretching
Most of the movements you make while stretching will correspond to either an inhalation or an exhalation. Though there’s no set rule that specifies exactly when to inhale or exhale, breathing typically follows this pattern:
- Inhale: As you begin a stretch, to supply muscles with oxygen to complete the stretch
- Exhale: To deepen stretches and extend muscles to their fullest length
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