Eat Wise & Exercise

Be Flexible — Stretch for Success

We take part in aerobic activity to improve cardiovascular endurance and burn fat. We weight train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? Actually, there are three important elements. Flexibility training is the third and often most neglected element.

Benefits of flexibility training:

Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury
Reduces joint stiffness
Promotes development of body awareness

As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Request a free copy of a stretching program offered through the Duke Run/Walk Club.

Stretching guidelines:

Stretch 2-3 times a week to maintain your flexibility
Stretch 3-5 times a week to improve your flexibility
Stretch to the point of mild discomfort, not pain
Start each stretch slowly and hold for 30 seconds
Stretch all the large muscle groups

Start with a warm-up:

Before stretching, take a few minutes to warm up since stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging your arms in a wide circle. Spend at least 5 to 10 minutes warming up.

Avoid these stretching mistakes:

Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury
Don't stretch a muscle that is not warmed up
Don't strain or push a muscle too far. If a stretch hurts, ease up
Don't hold your breath. Breathe deeply and relax into the stretch

Recommended Stretches

Basic upper and lower body stretches: Start each stretch slowly and hold for 30 seconds.

If you need assistance with stretching or any other component of your fitness program, sign up for a free fitness consultation by calling LIVE FOR LIFE at 684-3136, option 1.


Eat Wise & Exercise Home Easy Tracker (PDF Format) Contest Winners Past Weeks Experts Resources FAQ Last Year's Program Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated. LIVE FOR LIFE at Duke Box 3200 DUMC 04290 Red Zone Durham, NC 27710 Phone: (919) 684-3136 Fax: (919) 681-0555 lflprogm@mc.duke.edu		LIVE FOR LIFE >> Eat Wise & Exercise >> Weight Training Basics
		Be Flexible — Stretch for Success We take part in aerobic activity to improve cardiovascular endurance and burn fat. We weight train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? Actually, there are three important elements. Flexibility training is the third and often most neglected element. Benefits of flexibility training: Allows greater freedom of movement and improved posture Increases physical and mental relaxation Releases muscle tension and soreness Reduces risk of injury Reduces joint stiffness Promotes development of body awareness As with cardiovascular endurance and muscle strength, flexibility will improve with regular training. Get Started Request a free copy of a stretching program offered through the Duke Run/Walk Club. Stretching guidelines: Stretch 2-3 times a week to maintain your flexibility Stretch 3-5 times a week to improve your flexibility Stretch to the point of mild discomfort, not pain Start each stretch slowly and hold for 30 seconds Stretch all the large muscle groups Start with a warm-up: Before stretching, take a few minutes to warm up since stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging your arms in a wide circle. Spend at least 5 to 10 minutes warming up. Avoid these stretching mistakes: Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury Don't stretch a muscle that is not warmed up Don't strain or push a muscle too far. If a stretch hurts, ease up Don't hold your breath. Breathe deeply and relax into the stretch Recommended Stretches Basic upper and lower body stretches: Start each stretch slowly and hold for 30 seconds. If you need assistance with stretching or any other component of your fitness program, sign up for a free fitness consultation by calling LIVE FOR LIFE at 684-3136, option 1.