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Stretches

Stretch after your warm up and again after your workout to help your muscles recover from what you have just done. Stretch until you feel a gentle tension in your muscle. You should not feel pain in either the muscle or joint. If you do, ease up the tension -- you may be hurting yourself. Hold the stretch for 10 - 20 seconds without moving (but remember to breathe). Don't bounce! Bouncing during a stretch can tear the muscle.

These are some types of stretches you should do. Though it is not a complete list (it does not cover all the major muscle groups), it should help you in the beginning.

Hamstrings (back of leg)

Hip

Groin

Thigh

Triceps (back of arm)

Upper arm and chest

 

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Review Date: 6/28/2011
Reviewed By: Jeffrey Heit, MD, Internist with special emphasis on preventive health, fitness and nutrition, Philadelphia VA Medical Center, Philadelphia, PA. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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