I get it, stretching usually goes out the window when you are cramped for time at the gym. Even if you have plenty of time you might even simply forget to stretch (I’m guilty of this myself).
Here are some quick rules to think about when stretching, and it will only take you an extra 10 minutes.
Remember to warm up a little with 5 to 10 minutes of walking or jogging. This will help limber up the “cold” muscles and get the blood flowing.
Pick at least 1 to 2 stretches that work your muscle groups. Perform each stretch by pulling the hold until your feel the muscles pull (never induce pain) and then hold that for 10 to 20 seconds (you can repeat this 2-3 times).
Take a little extra time to stretch; it can help you limber up, relieve pain and prevent injury.
Josh Anderson is an AFAA Certified Personal Fitness Trainer and the CEO of Always Active Athletics.