Your First Class: Details

howtos t r e t c h.com

We start from the ground up:

Please read and familiarize yourself with the information on this page.
Certain terminology will be used throughout the site,and those terms will be defined here. Included are pictures of details of body positions that are common to many stretches.
You will find pictures and explanations of incorrect as well as correct postures, so you can avoid injuries and stretch to your greatest potential.
Throughout howtostretch.com, instructions will include details as described below. In some cases, the details may be highlighted: click on the highlight and you will be taken back to this page to refresh the details.
Go slowly. Do not rush.. Feel your muscles as they stretch. PAY CLOSE ATTENTION TO THE SENSATIONS. Breath.
Hold each posture and relax. If you get into a stretch too fast, you can tear a muscle. Also, don't jump out of a position, come out of it slowly.
How long should you hold a position? I recommend holding the position long enough to feel the stretch sensation change from tension in the muscle to a sense of relaxation while stretched. Move slowly. For some people, just getting into the position for a few moments will be more than enough. As you progress, try to hold the position longer and longer, so you can elongate the muscles. I sometimes hold a stretch for five minutes to fifteen minutes, but keep in mind, I have been stretching for 26 years, so my muscles are used to it.

Straight Back

The term straight back is used to define the position of the spine, from the base of the spine (sacrum) through the neck (cervical spine) to the back of the head. In many of the stretches, for example, where we stretch out over a leg, you are instructed to keep a straight back. Below is a picture of a straight back:

Below is a picture of the incorrect back posture (one of many, only one is demonstrated)