연락처 : OV 이메일 : samuelhare@libero.it

Home-based stretching offers an accessible, low-cost solution to combat stiffness and enhance movement quality

Improper technique may cause harm, making mindful, deliberate movement essential

Never jump straight into stretches—activate your body first

A brief cardio warm-up—such as marching in place, Sportphysiotherapeuten shoulder rolls, or hip circles—primes your muscles for optimal stretch response

Cold muscles lack elasticity—always warm them first to avoid injury

Select a calm, well-ventilated spot that allows unhindered movement

Always secure your footing with a non-slip surface to avoid accidents

Opt for flexible, lightweight fabrics that allow full range of motion

Focus on one muscle group at a time

Tightness commonly develops in the back of the legs, front of the hips, upper back, and lower legs

Never push past comfort—stretch to sensation, not discomfort

Ballistic stretching can strain tendons and tear muscle fibers

Rapid stretching compromises muscle integrity and increases injury potential

Maintain each stretch for a minimum of 20 seconds and up to 45

Breathe deeply and evenly throughout

Holding your breath can cause tension to build up, which defeats the purpose

If you feel any sharp or shooting pain, stop immediately

Mild discomfort is normal, but pain is a signal that something is wrong

Repeat each stretch two to three times on each side, especially if one side feels tighter than the other

Be consistent

Stretching once in a while won’t make a big difference

Warm muscles respond better—time your stretches for peak effectiveness

Listen to your body

Accept natural variation—don’t fight it

Stretching is not a competition; it’s self-care

If you have a history of injury, chronic pain, or a medical condition like arthritis or osteoporosis, consult a physical therapist or doctor before starting a new stretching routine

Customized routines prevent harm and maximize benefit

Sustainable mobility trumps dramatic poses

Long-term results come from steady, gentle effort

Over time, regular safe stretching will help reduce stiffness, improve posture, and make daily activities easier