Stretching guidelines for successful results.
Stretching is important for people of all ages. For the most successful results follow the guidelines below.

Warm-up: Warm-up before stretching to increase body temperature and range of motion. 5-10 minutes.
Progression: Begin slowly, keeping the same time/reps for approximately 1-2 weeks before increasing.
Type: Gentle static stretching or dynamic moves are recommended, as opposed to ballistic (bouncing) moves.
Frequency: Stretching exercises can be performed daily.
Hold Time: Static stretching: 15-30 seconds. Relax 5-10 seconds. Dynamic stretching: 1-2 seconds. Relax 1-2 seconds.
Repetitions: Static Stretching: begin with one repetition of each stretch. Progress to 2-3 repetitions. Dynamic stretching: begin with 3-5 repetitions of each stretch. Progress to 6-10 repetitions.
Breathing: Practice continuous breathing. Do not hold your breath.

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