Stretching

Fascia connective tissue wraps our muscles and tendons, and also buffers and supports the internal organs. You can enhance the flexibility, strength, and movement of your body, and reduce risk of injury through the stretching and maintenance of your fascial connective tissue to ensure it is optimally resilient and elastic.

The Zuber Vitality Stretch Chart

 

TA downloadable chart showing 24 stretches and variants for the key upper and lower body muscles. Muscles are shown in the clear sketches which you can use on your mobile device or print out for your convenience.

Stretch a few minutes after your workout and hold each stretch for 25-30 seconds.  Also use a foam roller or Zuber Massage Ball for myofascial release
Why?
There is evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury.   Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight and when you call on the muscles to work, they are weak and unable to fully extend.
When?
The best time to stretch is when the muscles are warm and pliable.  When you stretch after a workout, your muscles you benefit from increased blood circulation.   When you work out, lactic acid builds up in your muscles. This often leads to muscle soreness and fatigue. Stretching after a workout helps to reduce muscle fatigue.

Athletes and active people

Diabetics

Professional practitioners, eg physiotherapists, biokineticists, podiatrists and chiropractors, massage therapists

People with circulatory issues

Sedentary office workers

How?
Every muscle is connected. Not stretching will only increase tightness in the body, allowing muscles to pull on joints, causing major pain. ... After every workout, give yourself 5 to 10 minutes to cool down and open your muscles.  Hold each stretch for 25-30 seconds before releasing.