STRETCHING!

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Stretching correctly will help maintain your flexibility and reduce the risk of injury.  Stretching will also promote a faster recovery.  Here are some tips to help keep your muscles happy while training and during the event:

 

WHEN TO FIRST STRETCH

·         The best time to stretch is when you are WARM; Warm up before you stretch

·         Walk for a good 10-15 minutes before you stretch out your muscles

·         Stretching before you warm up may not beneficial and can be harmful

HOW TO STRECH

·         Perform balanced stretching.  Always stretch the muscles on both sides of your body evenly

·         Avoid over-stretching.  Never stretch to the point of pain or discomfort.  You will feel slight tension or a pull on the muscle at the peak of the stretch

·         Hold each stretch for 10-15 seconds

·         Do not bounce or jerk, stretch smoothly and slowly

·         BREATHE!  Stretching should feel good and be relaxing.  Never hold your breath while you stretch.

STRETCHING WHILE WALKING

·     Stretch 5 minutes every hour

·         Stretch while waiting in lines (i.e.: for the port-a-potty)

·         Stretch during lunch and breaks

·         Stretch at red lights

·         Stretch before you board the bus at the end of your route

·         Stretch while on the bus

·         Stretch when you get into camp & participate in group stretching during the evening

·         Stretch while brushing your teeth

·         Stretch before you go to sleep