Stretching is an important but often overlooked aspect of fitness. In fact, you may work out regularly but never stretch. You should stretch both before and after a workout to keep muscles flexible and lessen your chance for injury. Stretching can also help you avoid post-workout muscle cramps, and help avoid bulky muscles. It’s best to warm up for a minute or two by jogging in place before you stretch, so that your muscles are slightly warm and more flexible. Warming up slightly before you stretch is the key to avoiding sore muscles, especially in the large muscle groups of the back and legs. You’ll want to start stretching your legs slowly, spending about 30 seconds on each stretch. Then stretch your back and arms, remembering to go slowly. After your workout, you should spend at least five minutes stretching the muscles that you worked. Again, slow and gentle is the best way to stretch your muscles. Focus again on the large muscle groups in the legs and back, then move to your arms and abdomen. If your muscles are still sore a day or two after your workout, continue to stretch them gently every day until your next workout. Some soreness is expected when you begin, so be patient and take it easy. The biggest mistake is to try to do too much too fast. You may want to take an aspirin or a warm bath to help ease initial soreness. If you’ve injured a joint or your back, it’s best to talk to your chiropractor before stretching.
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