Stretching is an essential component of any fitness routine, offering numerous benefits for overall health and wellness. By incorporating stretching into your daily life, you can improve flexibility, reduce the risk of injury, and even alleviate stress. This article will explore the different types of stretching and provide tips to help you maximize the benefits of your stretching routine.
Table of Contents
This post is rather large, so here’s a table of contents to make folks happy…
- Benefits of Stretching
- Types of Stretching
- Dynamic Stretching: Boosting Performance and Flexibility
- PNF Stretching: Enhancing Flexibility Through Advanced Techniques
- Ballistic Stretching: Understanding the Risks and Benefits
- Passive Stretching: Enhancing Flexibility with Assistance
- Active Stretching: Building Strength and Flexibility
- Isometric Stretching: Building Strength and Flexibility Simultaneously
- Myofascial Release: Relieving Tension and Improving Flexibility
- For the Martial Artist, Choosing the Right Stretch
- In the End – Conclusion
- More Information
Benefits of Stretching
Stretching is essential for maintaining flexibility, which is crucial for your overall health and fitness. Flexible muscles can improve your daily performance and decrease the risk of injuries. Additionally, stretching can help alleviate muscle tightness and soreness, improve posture, and even reduce stress levels.
Types of Stretching
There are various types of stretching, each with its own purpose and benefits:
Static Stretching: An Essential Component of a Balanced Fitness Routine
Static stretching, one of the most common forms of stretching, involves holding a stretch for an extended period, typically between 15 to 60 seconds. This type of stretching aims to increase flexibility by allowing the muscles to relax and elongate. It is an essential component of a balanced fitness routine and should be incorporated alongside other forms of exercise, such as strength training and cardio.
Examples of Static Stretching
There are various static stretches that target different muscle groups. Here are a few examples:
- Hamstring Stretch: Sit on the floor with one leg extended and the other bent with the sole of your foot against the inner thigh of the extended leg. Reach forward towards your extended foot while keeping your back straight. Hold the stretch for the desired duration and then switch legs.
- Quadriceps Stretch: Stand up straight and hold onto the support if necessary. Bend one leg at the knee and grab your ankle or foot, pulling it towards your buttocks. Keep your knees close together and maintain an upright posture. Hold the stretch and then switch legs.
- Shoulder Stretch: Extend one arm across your chest, using your other hand to gently pull the extended arm towards your chest. Hold the stretch and then switch arms.
Do’s and Don’ts of Static Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for stretching.
- Focus on major muscle groups: Target the major muscle groups, like the hamstrings, quadriceps, calves, and shoulders, to ensure a well-rounded stretching routine.
- Breathe deeply: Remember to breathe deeply and steadily throughout your stretching routine to help your muscles relax and improve your flexibility.
Don’t:
- Stretch cold muscles: Avoid static stretching before a warm-up, as cold muscles are more prone to injury.
- Bounce while stretching: Avoid bouncing or forcing the stretch, as it can lead to muscle strains or tears.
- Stretch to the point of pain: Aim for a mild discomfort level without causing pain. If you feel pain, ease up on the stretch to avoid injury.
Time of Day for Static Stretching
While static stretching can be performed at any time of day, it is generally most effective when done after a workout or physical activity. Stretching post-workout allows the muscles to relax and recover while taking advantage of the increased blood flow and warmth generated during exercise. Additionally, performing static stretches in the evening can help alleviate muscle tension and promote relaxation before bedtime.
Dynamic Stretching: Boosting Performance and Flexibility
Dynamic stretching involves moving through a range of motion to stretch the muscles, making it an effective way to increase flexibility and prepare the body for physical activity. By incorporating dynamic stretching into your pre-workout routine, you can enhance performance, reduce the risk of injury, and promote overall muscle health.
Examples of Dynamic Stretching
Several dynamic stretches can be incorporated into your warm-up routine to target various muscle groups. Here are a few examples:
- Leg Swings: Stand next to a wall or other support and swing one leg forward and backward in a controlled motion, gradually increasing the range of motion. Perform the exercise for the desired number of repetitions before switching legs.
- Arm Circles: Extend your arms out to the side, parallel to the ground. Perform small, controlled circles with your arms, gradually increasing the size of the circles. After a set number of repetitions, reverse the direction of the circles.
- High Knees: Stand tall and march in place, lifting your knees as high as possible. This dynamic stretch targets the hip flexors and can also serve as a light cardio warm-up.
Do’s and Don’ts of Dynamic Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for dynamic stretching.
- Start slow: Begin your dynamic stretching routine with slow and controlled movements, gradually increasing speed and range of motion as your muscles warm up.
- Use proper form: Ensure that you use proper form and technique throughout the stretches to avoid injury and maximize effectiveness.
Don’t:
- Overstretch: Avoid forcing your body into positions beyond its natural range of motion, as this can lead to injury.
- Ignore pain: If you feel pain during a dynamic stretch, stop immediately and assess the cause. Pain is often a sign that something is wrong, and continuing to stretch could result in injury.
- Skip dynamic stretching before a workout: Dynamic stretching is essential for preparing your muscles for physical activity, and skipping this step can increase the risk of injury.
Time of Day for Dynamic Stretching
Dynamic stretching is most beneficial when performed before a workout or physical activity. This type of stretching helps warm up the muscles, increase blood flow, and improve overall flexibility, all of which contribute to better performance during exercise. If you prefer to exercise in the morning, incorporating dynamic stretching into your morning routine can help you feel more energized and ready to tackle the day. However, dynamic stretching can also be beneficial before an afternoon or evening workout, as it helps to re-energize and prepare your body for physical activity after a long day.
PNF Stretching: Enhancing Flexibility Through Advanced Techniques
Proprioceptive Neuromuscular Facilitation (PNF) stretching is an advanced form of stretching that involves a combination of muscle contractions and relaxations to improve flexibility. PNF stretching can lead to significant gains in flexibility when performed correctly, often with the assistance of a partner or therapist. Incorporating this stretching technique into your fitness routine can help enhance overall muscle function and mobility.
Examples of PNF Stretching
PNF stretching can target various muscle groups, and here are a few examples:
- Hamstring PNF Stretch: Lie on your back with one leg extended on the ground and the other raised in the air, as straight as possible. Have a partner gently push your raised leg towards your chest until you feel a stretch in your hamstring. Contract your hamstring against your partner’s resistance for a few seconds, then relax and allow your partner to push your leg further into the stretch.
- Quadriceps PNF Stretch: Lie face down with one leg bent at the knee, bringing your foot towards your buttocks. Have a partner hold your ankle and gently push your foot towards your buttocks until you feel a stretch in your quadriceps. Push your foot against your partner’s resistance for a few seconds, then relax and allow your partner to push your foot further into the stretch.
- Calf PNF Stretch: Sit on the ground with one leg extended and the other bent, with the sole of your bent foot against the inner thigh of your extended leg. Have a partner grasp your extended foot and gently push it towards your shin until you feel a stretch in your calf. Push against your partner’s resistance for a few seconds, then relax and allow your partner to push your foot further into the stretch.
Do’s and Don’ts of PNF Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for PNF stretching.
- Communicate with your partner: Ensure you maintain clear communication with your partner or therapist throughout the process, informing them of your comfort levels and any pain or discomfort you may experience.
- Progress gradually: Increase the intensity of your PNF stretches gradually over time, allowing your body to adapt to the increased flexibility demands.
Don’t:
- Overstretch: Avoid pushing your body beyond its natural range of motion or to the point of pain, as this can lead to injury.
- Use PNF stretching without proper guidance: Due to its advanced nature, PNF stretching should only be performed under the guidance of a qualified professional, such as a physical therapist or certified personal trainer.
- Ignore pain: If you feel pain during a PNF stretch, stop immediately and consult with your partner or therapist to assess the cause and make any necessary adjustments.
Time of Day for PNF Stretching
PNF stretching can be performed at any time of day but is generally most effective when done after a workout or physical activity. Like static stretching, PNF stretching benefits from the increased blood flow and warmth generated during exercise, allowing the muscles to relax and become more receptive to the stretching technique. If your schedule permits, consider scheduling sessions with a qualified professional or partner in the evening, as this can also help promote relaxation and recovery before bedtime.
Ballistic Stretching: Understanding the Risks and Benefits
Ballistic stretching involves using momentum and bouncing movements to push your body beyond its normal range of motion. This type of stretching was once a popular warm-up technique, but it has largely been replaced by dynamic stretching due to the increased risk of injury associated with ballistic stretching. While ballistic stretching can lead to increased flexibility in some cases, it is generally not recommended for most people, especially beginners, due to the potential risks.
Examples of Ballistic Stretching
Some examples of ballistic stretching exercises include:
- Bouncing Toe Touches: Stand with your feet shoulder-width apart and bounce gently while trying to touch your toes. This ballistic stretch targets the hamstrings and lower back.
- Leg Swings with Bounces: Stand next to a wall or support and swing one leg forward and backward, bouncing slightly at the end of each swing to push your leg further. This ballistic stretch targets the hamstrings and hip flexors.
- Bouncing Triceps Stretch: Extend one arm overhead and bend it at the elbow, placing your hand on your opposite shoulder. Use your other hand to gently bounce the bent elbow, pushing it further behind your head. This ballistic stretch targets the triceps.
Do’s and Don’ts of Ballistic Stretching
Do:
- Consider your fitness level: Ballistic stretching may be appropriate for some advanced athletes or individuals with a high level of flexibility, but it is generally not recommended for beginners or those with limited mobility.
- Warm up before stretching: If you choose to incorporate ballistic stretching into your routine, be sure to engage in a light warm-up first to increase blood flow to your muscles and reduce the risk of injury.
Don’t:
- Use uncontrolled movements: Bouncing or jerking movements can lead to muscle strains or tears. If you choose to incorporate ballistic stretching, ensure that you maintain control over your movements.
- Ignore pain: If you experience pain during ballistic stretching, stop immediately and reevaluate your technique or consider an alternative stretching method, such as dynamic stretching.
- Substitute ballistic stretching for dynamic stretching: Due to the increased risk of injury associated with ballistic stretching, dynamic stretching is generally considered a safer and more effective alternative for warming up and increasing flexibility.
Time of Day for Ballistic Stretching
If you decide to incorporate ballistic stretching into your fitness routine, it is important to perform these exercises when your muscles are warmed up and more pliable. This can be after a light warm-up or as part of a pre-workout routine. However, as mentioned earlier, ballistic stretching is generally not recommended for most individuals, and dynamic stretching is considered a safer and more effective alternative. If you have concerns or questions about whether ballistic stretching is appropriate for you, consult with a fitness professional or physical therapist for guidance.
Passive Stretching: Enhancing Flexibility with Assistance
Passive stretching, also known as assisted or relaxed stretching, involves using external forces, such as a partner, accessory, or piece of equipment, to hold a stretch for you. This type of stretching allows you to focus on relaxing the targeted muscle group while achieving a deeper stretch. Passive stretching can be particularly beneficial for individuals with limited flexibility or mobility, as it offers greater control over the intensity and duration of the stretch.
Examples of Passive Stretching
Some examples of passive stretching exercises include:
- Partner Hamstring Stretch: Lie on your back with one leg extended on the ground and the other raised in the air, as straight as possible. Have a partner gently push your raised leg towards your chest until you feel a stretch in your hamstring. Hold the stretch for the desired duration and then switch legs.
- Strap-assisted Calf Stretch: Sit on the ground with one leg extended and the other bent, with the sole of your bent foot against the inner thigh of your extended leg. Loop a strap or towel around the ball of your extended foot and gently pull the strap towards you, feeling a stretch in your calf. Hold the stretch and then switch legs.
- Doorway Pectoral Stretch: Stand in a doorway with your forearm resting on the doorframe, your elbow bent at a 90-degree angle. Gently lean forward, using the doorframe to provide resistance, until you feel a stretch in your pectoral muscles. Hold the stretch and then switch arms.
Do’s and Don’ts of Passive Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for passive stretching.
- Communicate with your partner: If you are working with a partner, ensure that you maintain clear communication regarding your comfort levels and any pain or discomfort you may experience.
- Focus on relaxation: Use passive stretching as an opportunity to fully relax the targeted muscle group, allowing for a deeper and more effective stretch.
Don’t:
- Overstretch: Avoid pushing your body beyond its natural range of motion or to the point of pain, as this can lead to injury.
- Rely solely on passive stretching: While passive stretching can be an effective way to improve flexibility, it’s essential to incorporate other forms of stretching, such as dynamic and static stretching, into your routine for a well-rounded approach to flexibility training.
- Ignore pain: If you feel pain during a passive stretch, stop immediately and consult with your partner, therapist, or fitness professional to assess the cause and make any necessary adjustments.
Time of Day for Passive Stretching
Passive stretching can be performed at any time of day, but it is generally most effective when done after a workout or physical activity. Stretching post-workout allows the muscles to relax and recover while taking advantage of the increased blood flow and warmth generated during exercise. Additionally, performing passive stretches in the evening can help alleviate muscle tension and promote relaxation before bedtime.
Active Stretching: Building Strength and Flexibility
Active stretching involves using the strength of one muscle group to stretch another, without relying on external assistance or support. This type of stretching not only helps to improve flexibility but also promotes muscle strength and balance. By incorporating active stretching into your fitness routine, you can enhance overall muscle function, control, and mobility.
Examples of Active Stretching
Some examples of active stretching exercises include:
- Active Hamstring Stretch: Lie on your back with both legs extended. Lift one leg off the ground, keeping it as straight as possible, and use the strength of your quadriceps to hold the leg in the air for the desired duration. Lower the leg and then repeat with the other leg.
- Active Hip Flexor Stretch: Stand tall with your feet hip-width apart. Raise one knee toward your chest, using the strength of your hip flexors to hold it in the air for the desired duration. Lower the leg and then repeat with the other leg.
- Active Shoulder Stretch: Stand with your arms extended to the sides, parallel to the ground. Gently lift both arms upwards, using the strength of your shoulder muscles to hold the position for the desired duration. Lower your arms and then repeat.
Do’s and Don’ts of Active Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for active stretching.
- Focus on proper form: Ensure that you use proper form and technique throughout the stretches to avoid injury and maximize effectiveness.
- Include active stretching as part of a well-rounded stretching routine: Incorporate a mix of dynamic, static, and active stretching exercises into your fitness routine to promote overall flexibility and muscle health.
Don’t:
- Overstretch: Avoid forcing your body into positions beyond its natural range of motion, as this can lead to injury.
- Ignore pain: If you feel pain during an active stretch, stop immediately and assess the cause. Pain is often a sign that something is wrong, and continuing to stretch could result in injury.
- Hold your breath: Remember to breathe deeply and consistently during active stretching exercises, as this can help relax the muscles and promote better flexibility.
Time of Day for Active Stretching
Active stretching can be performed at any time of day, depending on your personal preference and schedule. Some individuals may prefer to incorporate active stretching as part of a pre-workout warm-up routine, as it can help activate and engage the muscles before physical activity. Others may choose to perform active stretches after a workout or during a dedicated stretching session to promote muscle recovery and relaxation. Experiment with different times of day to determine what works best for your body and lifestyle.
Isometric Stretching: Building Strength and Flexibility Simultaneously
Isometric stretching is a type of static stretching that involves tensing the muscle being stretched while holding the stretch. By contracting the targeted muscle, you can increase both flexibility and strength in that area. This type of stretching is often used in conjunction with other stretching techniques, such as PNF stretching, to further enhance flexibility gains.
Examples of Isometric Stretching
Some examples of isometric stretching exercises include:
- Isometric Hamstring Stretch: Sit on the ground with your legs extended in front of you. Lean forward from your hips, keeping your back straight, and grab your ankles or feet. While holding the stretch, contract your hamstrings for a few seconds, then relax and try to deepen the stretch.
- Isometric Quadriceps Stretch: Stand tall and grab your right ankle with your right hand, bringing your heel towards your buttocks. While holding the stretch, contract your right quadriceps for a few seconds, then relax and try to deepen the stretch. Repeat with the left leg.
- Isometric Calf Stretch: Stand facing a wall with your hands resting on the wall at shoulder height. Step back with one foot, keeping the heel on the ground and the leg straight. While holding the stretch, contract your calf muscle for a few seconds, then relax and try to deepen the stretch. Repeat with the other leg.
Do’s and Don’ts of Isometric Stretching
Do:
- Warm up before stretching: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for isometric stretching.
- Hold contractions for an appropriate duration: Aim for muscle contractions of 5-15 seconds during isometric stretches, depending on your comfort and fitness level.
- Progress gradually: Increase the intensity of your isometric stretches over time, allowing your body to adapt to the increased flexibility and strength demands.
Don’t:
- Overstretch: Avoid pushing your body beyond its natural range of motion or to the point of pain, as this can lead to injury.
- Ignore pain: If you feel pain during an isometric stretch, stop immediately and assess the cause. Pain could be a sign that you are stretching too aggressively or using improper form.
- Hold your breath: Remember to breathe consistently during isometric stretching exercises, as this can help relax the muscles and promote better flexibility.
Time of Day for Isometric Stretching
Isometric stretching can be performed at any time of day, but it is generally most effective when done after a workout or physical activity. Performing isometric stretches post-workout takes advantage of the increased blood flow and warmth generated during exercise, allowing the muscles to relax and become more receptive to the stretching technique. Additionally, incorporating isometric stretches into a dedicated stretching session or as part of a cool-down routine can help promote muscle recovery and relaxation.
Myofascial Release: Relieving Tension and Improving Flexibility
Myofascial release is a technique that focuses on applying pressure to the connective tissue surrounding muscles (called fascia) to release tension, improve flexibility, and promote overall muscle health. While not a traditional form of stretching, myofascial release can complement other stretching techniques by addressing muscle tightness and imbalances that may hinder flexibility. This technique can be performed using a foam roller, massage ball, or through manual manipulation by a qualified professional, such as a massage therapist or physical therapist.
Examples of Myofascial Release
Some examples of myofascial release exercises include:
- Foam Roller Calf Release: Sit on the ground with your legs extended in front of you. Place a foam roller under one calf and cross your other leg over the top to apply additional pressure. Slowly roll the foam roller up and down your calf, pausing on any tight or tender spots for 30-60 seconds.
- Massage Ball Foot Release: Stand with one foot on a massage ball or tennis ball, applying pressure to the bottom of your foot. Roll the ball back and forth, focusing on any tight or tender areas for 30-60 seconds. Repeat with the other foot.
- Foam Roller Thoracic Spine Release: Lie on your back with a foam roller positioned perpendicular to your spine at the level of your shoulder blades. Place your hands behind your head and lift your hips off the ground, using your legs to roll the foam roller up and down your upper back. Focus on any tight or tender areas for 30-60 seconds.
Do’s and Don’ts of Myofascial Release
Do:
- Warm up before performing myofascial release: Engage in a light warm-up, such as walking or jogging, to increase blood flow to your muscles and prepare your body for myofascial release.
- Use appropriate pressure: Apply enough pressure to feel a release in the targeted area but avoid causing pain or discomfort.
- Be consistent: Incorporate myofascial release into your regular fitness routine to maintain muscle health and flexibility.
Don’t:
- Roll directly on bones or joints: Focus on the soft tissues and avoid rolling directly on bones or joints, as this can cause pain and injury.
- Ignore pain: If you feel pain during myofascial release, stop immediately and assess the cause. Pain could indicate that you are applying too much pressure or targeting an area that needs professional evaluation.
- Rush the process: Spend adequate time on each targeted area, pausing on tight or tender spots for 30-60 seconds to allow the fascia to release.
Time of Day for Myofascial Release
Myofascial release can be performed at any time of day, depending on your personal preference and schedule. Some individuals may choose to incorporate myofascial release as part of their pre-workout warm-up routine to address muscle tightness and improve mobility. Others may find it beneficial to perform myofascial release after a workout or during a dedicated stretching session to aid in muscle recovery and relaxation. Experiment with different times of day to determine what works best for your body and lifestyle.
For the Martial Artist, Choosing the Right Stretch
For martial artists practicing high-impact combative sports like Karate and Jiu Jitsu, flexibility is crucial for optimal performance and injury prevention. Participants require a wide range of motion to execute various techniques, such as high kicks, grappling maneuvers, and rapid changes in direction. A combination of different stretching techniques can help martial artists achieve the necessary flexibility and muscle control for peak performance.
Dynamic stretching is highly recommended for martial artists, particularly before training or competition. This type of stretching involves active movements that take the joints and muscles through their full range of motion. Dynamic stretching can help increase blood flow, warm up the muscles, and enhance neuromuscular coordination, preparing the body for the high-intensity movements required in martial arts. Examples of dynamic stretches suitable for martial artists include leg swings, hip circles, and arm circles.
Static stretching, which involves holding a stretch for an extended period, can also be beneficial for martial artists, especially when performed after training. Static stretching can help to increase flexibility, relax the muscles, and promote recovery. Since static stretches are held for an extended duration, they allow martial artists to focus on specific muscle groups that may be tight or overworked, such as the hamstrings, hip flexors, or shoulders.
PNF stretching, or proprioceptive neuromuscular facilitation, is another technique that can be highly effective for martial artists. This method combines passive stretching with isometric contractions, helping to achieve greater flexibility gains. PNF stretching can be particularly beneficial for martial artists with specific flexibility goals or those recovering from an injury. This type of stretching is best performed after training, as it requires the muscles to be warm and pliable.
In addition to these stretching techniques, martial artists may also benefit from incorporating myofascial release into their routine. Using a foam roller or massage ball can help to release tension in the fascia surrounding the muscles, improving flexibility and reducing the risk of injury. Myofascial release can be performed both before and after training sessions to maintain muscle health and flexibility.
A combination of dynamic stretching, static stretching, PNF stretching, and myofascial release is recommended for martial artists practicing high-impact combative sports. Dynamic stretching should be performed before training to warm up and prepare the body, while static stretching, PNF stretching, and myofascial release can be utilized after training to promote recovery and improve flexibility. By incorporating a variety of stretching techniques into their routine, martial artists can optimize their performance and reduce the risk of injury.
In the End
Incorporating any amount of stretching into your daily fitness routine is crucial for maintaining your overall health and wellness. By focusing on the different types of stretching and following the tips provided, you can maximize the benefits of your stretching routine and improve your flexibility, reduce the risk of injury, and enhance your overall physical performance.
In addition to the physical benefits, stretching can also have a positive impact on your mental well-being. Taking the time to stretch can serve as an opportunity to relax, clear your mind, and relieve stress. Incorporating mindfulness techniques while stretching can further enhance these benefits, helping you feel more balanced and centred.
In conclusion, stretching is an essential aspect of any well-rounded fitness routine. By understanding the various types of stretching and incorporating the provided tips into your daily practice, you can optimize the benefits of stretching for both your physical and mental health. So, make stretching a priority in your life and experience the positive impact it can have on your overall well-being.
Disclaimer: The information provided in this blog is for educational purposes only and should not be considered medical advice or a substitute for professional guidance. Before attempting any of the stretching techniques discussed, it is highly recommended that you consult with a healthcare professional, such as a physician or physical therapist, to ensure that these exercises are appropriate for your individual needs and physical condition. Engaging in any physical activity, including stretching, carries inherent risks, and it is important to obtain proper instruction and clearance from a qualified professional to minimize the risk of injury. The author disclaims any liability for any adverse effects or injuries that may arise from following the information provided in this blog without proper medical supervision.
For a deeper understanding of these topics please check out the following reputable sources:
- Static Stretching: Verywell Fit: Static Stretching
- Dynamic Stretching: Healthline: Dynamic Stretching
- PNF Stretching: Breaking Muscle: PNF Stretching
- Ballistic Stretching: Stack: Ballistic Stretching
- Passive Stretching: Verywell Fit: Passive Stretching
- Active Stretching: Livestrong: Active Stretching
- Isometric Stretching: Muscle and Strength: Isometric Stretching
- Myofascial Release: Healthline: Myofascial Release
- American Council on Exercise (ACE) – https://www.acefitness.org/
- National Academy of Sports Medicine (NASM) – https://www.nasm.org/
- American College of Sports Medicine (ACSM) – https://www.acsm.org/
- Canadian Society for Exercise Physiology (CSEP): CSEP: Stretching
- Canadian Physiotherapy Association (CPA): CPA: Physical Activity Tips
- ParticipACTION: ParticipACTION: Blog
- HealthLink BC: HealthLink BC: Stretching Exercises
- Ontario Physiotherapy Association (OPA): OPA: Injury Prevention and Wellness Tips