Rather than rush through the moves, Costello encourages turning on soothing music and using this stretching time as a chance to relax and renew.The pain-relieving benefits will increase the longer you hold these stretches. Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer, Costello recommends.When beginning stretching, she suggests being extra careful when working through movements that are flection or extension based.
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