Stretching Towards Better Health
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How to Stretch

To properly stretch a muscle, you should try to lengthen the muscle to a point where you just feel the muscle stretching. Stretching should not hurt; the statement "no pain, no gain" has no place in a stretching program. Hold the stretch for six to 10 seconds, lengthening the muscle if possible (stretching more) if the muscle relaxes in that period of time. Relax the stretch, then repeat the exercise.

Donna Terbizan, PhD, Professor
Health, Nutrition and Exercise Sciences
Julie Garden-Robinson, PhD, LRD, Food and Nutrition Specialist, NDSU Extension Service