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NCHPAD - Building Healthy Inclusive Communities

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General Flexibility Training Guidelines


Stretching exercises should be performed daily for at least 10 to 15 minutes. Stretches should be held for a minimum of 15 to 30 seconds for maximum benefit, and static stretches should be held for a minimum of five to 15 seconds for maximum benefit. Stretching should not be painful.

Stretching exercises should be performed before and after all cardiovascular and strength training workouts (rhythmical/active flexibility training before exercise and static flexibility training after exercise). Every muscle group used in a workout should be thoroughly stretched before and after. Spend more time on tight muscle groups.

There are several types of stretching exercise formats, disciplines, and programs, including:

  • Yoga
  • Tai chi
  • Ai chi

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