Stretching Cheat Sheet

**Always consult with your healthcare provider before starting any new exercise routine.*

You may have heard to stretch every day, especially before and after a workout. But did you know there are different types of stretching? There are two main types: Static and Dynamic.

Static Stretching involves nonmovement of muscle and joints, holding a stretch for a specific amount of time. For example, bending down to touch your toes and holding, stretching your arm across your body, and holding, etc. Studies have shown including static stretching after a workout is beneficial for a few reasons:

• Helps improve flexibility. This is because our muscles are already warmed up, which allows for an even deeper stretch.
• Reduces the risk of overstretching, which can lead to muscle injury.
• Activates our parasympathetic nervous system, which is responsible for bringing your body to a state of rest and calmness. Perfect for cooling down after a good workout!

Dynamic Stretching involves movement of muscle group and joints through more than one plane of motion and not holding in place. For example, swinging your arms back and forth in front/behind your body, swinging your leg back and forth or side to side from your body. Dynamic stretches are recommended before your workout for a few reasons:

• Loosens up and increases the range of motion of your major joints.
• Gradually increases your heart rate and blood flow, which is safer for our body.
• Improves muscle coordination.

When stretching, include upper, mid, and lower body stretches. Remember 3’s the key!

• Hold or complete your stretch for 30 seconds. If 30 seconds is too much, start with 10 or 15 seconds and repeat the number of times needed to get you up to 30 seconds total.
• Aim to complete 3 sets of each stretch and rest for 30 seconds between stretches.
• Stretch at least 3 days per week.

Check out these Stretching Routine Examples:

Beginner

• Static
  • Post Walk Stretches
  • 6 Flexibility Exercises for Older Adults
• Dynamic
  • Combined Static and Dynamic Stretches
  • Stretch break #1
  • Stretch break #2
  • Stretch break #3

Intermediate/Advanced

• Static
  • 10-minute Floor Stretching Workout
  • 30-Minute Chair Yoga Stretch Workout
• Dynamic
  • 7 Minute Total Body Warm-Up
  • 13 Minute Strength and Flexibility Routine

Additional Resources:

• Fitness Blender
• Senior Shape
• Silver Sneakers

*Tip: If unable to get down/up from the floor, complete stretches on your bed. Use chair or a wall for support if needed. Remember to breathe!

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.

Last reviewed by an Exercise Physiologist: 4.11.2022