1. STRETCHING YOUR WAY TO BETTER HEALTH
A guide to the many benefits of stretching
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2. This presentation is for informational purposes only
This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have any questions after the presentation, please consult with your doctor. 24
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

3. THE BENEFITS OF STRETCHING
Stretching can also:
Enhance physical fitness1
Enhance development of body awareness1
Increase mental and physical relaxation1
Increase blood flow to muscles2
Reduce risk of injury to joints, muscles and tendons2
Reduce muscle soreness and stiffness1
When done correctly, stretching can help you increase flexibility and range of motion in your limbs.
1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014.
2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 4

4. WHEN TO STRETCH
To get the best results, stretch when your muscles are already warmed up.¹
To warm up, do 5–10 minutes of aerobic activity – walking or riding a bicycle
In very cold weather or when you are very stiff, warming up can reduce the risk of injury
Stretch or do other physical activities at the time of day when you feel your best
Most people are more flexible in the afternoon than in the morning, peaking from about 2:30–4:00 pm.
1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 5

5. WHAT NOT TO DO
Stretching is good for your health. But only if you do it properly. Here are the most common mistakes to avoid while you stretch.
Don’t aim for pain. It can cause muscle tears, ligament spraining, or joint dislocation.²
Don’t bounce. Always stretch in a smooth movement.²
Bad technique. Learn and follow research- supported recommendations or ask a qualified professional for guidance.
Not the right time. Never stretch a cold muscle. Stretching should be done as a relaxing cool down activity.
Performing exercises in a wrong sequence. It’s important to follow a pattern of stretching from one end of your body to the other.
2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 6

6. STRETCH IN PROPER ORDER
When you stretch out, you often stretch more than one muscle group at a time. That’s why the order in which you perform your stretching exercises is important.³
As a general rule, stretch your body in the following order. 1 2 3 4 5 6
Upper and lower back first
Sides of torso (body trunk) next
Buttocks before stretching groin or hamstrings
Calves before stretching hamstrings (back of thighs
Shins before stretching quadriceps (front of thighs)
Arms before stretching your chest
3. Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance,” 2/12/2012
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 7

7. HOW OFTEN SHOULD YOU STRETCH?
Plan to stretch at least two times a week4
If you have lost motion, try to stretch every day3
A stretch should feel like a slight pull on your muscle but without pain3
Hold each stretch for about 30 seconds and breathe normally
Hold your stretch in a problem area for about 60 seconds
Stretches should be done in sets of 3–5 repetitions, with a 15–30 second rest between each stretch³
3. Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance,”,2/12/2012
4. Esco, Michael R, Ph.D., “Stretching and Flexibility: 7 Tips.” 5/23/2012
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 8

8. If you stretch properly, you shouldn’t be sore the next day¹
AVOID OVERSTRETCHING
Always warm up first to avoid overstretching
Even when you stretch properly, it’s normal to feel some discomfort
It’s time to stop stretching so intensely if you experience these progressive sensations:
Localized warmth in your stretched muscles
Followed by a burning (or spasm-like) sensation
Followed by a sharp pain that makes you say “ouch!”
If you stretch properly, you shouldn’t be sore the next day¹
1. Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 9

9. Make stretching a relaxing part of your day
GETTING STARTED
Make stretching a relaxing part of your day
Use a slow and low intensity at first, then gradually increase
Experiment with other forms of stretching in movement, including tai chi, yoga or pilates
Above all – have fun!
And enjoy a more flexible YOU
If you have a chronic condition or injury, you may need to adjust how you stretch. Talk with your doctor or physical therapist about the most appropriate way to stretch if you have health concerns.²
2. Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20, 2014
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 10

10. PROGRAMS AVAILABLE WHEN ENROLLED IN a Cigna health plan
Healthy Rewards®*
Fitness club discounts
Weight management programs
myCigna.com
Health assessment
Online coaching programs
Cigna Healthy Steps to Weight LossSM
24-hour Health Information Line SM
*Healthy Rewards® is a discount program and is NOT insurance. Programs may not be available in all states and may be discontinued at any time.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

11. REFERENCES
Alter, Michael: Sport Stretch, Champaign: Human Kinetics Publishers, 2nd edition, 2014.
Mayo Clinic Staff, “Stretching Focus on Flexibility,” accessed Oct. 20,
Millar, A. Lynn Millar, P.T., Ph.D., FACSM, “Improving Your Flexibility and Balance” 2/12/ and-balance
Esco, Michael R, Ph.D., “Stretching and Flexibility: 7 Tips” 5/23/
National Institutes of Health, U.S. Department of Health and Human Services, National Institute on Aging website. “Exercise and Physical Activity,” accessed Oct. 20,
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna 12

12. This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.
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