Full Body Stretching Techniques

• Stretching decreases risk of injury from exercise. Alistair Berg/Digital Vision/Getty Images

  Stretching is the act of deliberately lengthening muscles by moving the body into different positions. However, when you are stretching your entire body, you must consider several factors to make the routine effective. According to Thomas Kurz, author of "Stretching Scientifically," certain techniques will help you get maximum results from your full body stretching routine in minimal time.

Warm Up First

• Warm up prior to stretching so that you do not risk injuring your muscles. Stretching cold muscles can cause painful tears in your muscle fibers that can result in serious injury. According to Mark Kovacs, author of "Dynamic Stretching," you should perform 10 to 20 minutes of a light exercise to prepare your muscles for a full body stretching routine. Examples of exercises to warm up with include walking, jogging, skipping rope, jumping jacks or cycling.

Stretch Slowly

• Stretch in slow, controlled motions rather than forceful movements, to prevent from injuring your muscles. As you lean into a stretch, do so slowly until you feel tension in the targeted muscle group. When you feel this tension, stop leaning into the stretch and hold for 20 to 30 seconds. Never bounce in an attempt to stretch further, this only puts you at risk of injury and has no benefit to the exercise. According to Arnold G. Nelson, author of "Stretching Anatomy," this is especially important for full body routines, as there is a tendency to rush through the regimen to save time.

Rest Afterwards

• Allow your body to rest for five to 10 minutes after the stretching routine. According to Bob and Jean Anderson, authors of "Stretching," after stretching, your muscles are tired and need a period of rest to recover from the strenuous activity. In yogic practice, this rest period is the savasana pose. When performing savasana, the practitioner lies flat on their back with the arms and legs relaxed and the eyes closed. No matter your method, you must not overlook the importance of resting after a stretching routine.