Cornell Fitness Center

• Warm up before stretching.



• Stretches should be slow and static and to a position of mild discomfort NOT Pain.



• Stretch at least a minimum of 2-3 days per week.



• Perform each stretch slowly and relax in between each stretch.
• Perform each stretch three to four times and hold for 15 to 30 seconds.
• Or hold your stretches for at least 20 seconds, and preferably 30 to 60 seconds.
• DO NOT hold your stretches longer than 60 seconds since it can increase the risk of injury.


• Stretching should help to develop and maintain a range of motion.



• Make sure you are breathing while stretching. DO NOT hold your Breath.



• Perform stretches for all major muscle groups.
• Find a body position that is comfortable for you. If the exercise is uncomfortable, select an alternative variation that stretches the same muscle groups, or modify the stretch.


• Avoding stretching without prior consent of a physician if:
• you have a recent fracture or sprain.
• you have suspectd or diagnosed osteoporosis.
• you have inflammations around a joint.
• you experience sharp, stabbing pain during stretching.

Guidelines references:

• American College of Sports Medicine (Fifth Edition)
• Brooks, D. (1999). Your Personal Trainer. Human Kinetics: pp 77 - 79.
• O'Brien, T.S. (1997). The Personal Trainer's Handbook. Human Kinetics: pp.41.

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