A balance of the three following types of focused exercise can help you stay well at sea:
Endurance training
Endurance training is also called aerobic exercise. It includes activities that increase your breathing and heart rate such as walking, jogging, stair climbing, rowing, etc.
Building your endurance is important and can reduce the risk of many conditions such as diabetes, heart disease and stroke. It also makes your everyday physical activities easier to do, whether it is watches in the engine
room, climbing up and down the pump room stairs or working on deck.
Health organizations recommend we get at least 150 minutes of aerobic exercise per week (i.e. 30 minutes, 5 times a week).
If you move around a lot at work getting plenty of steps, you are already doing some aerobic exercise. However, it is still important to supplement your fitness levels for example playing basketball, table tennis or doing another activity that gets your heart pumping and releases those ‘feel good’ chemicals!
Endurance top tips:
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Gradually build up endurance exercise, especially if you haven’t been active for a long time. Start out with 10-15 minutes at a time.
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Warm up before any activity e.g. 5 minutes brisk walking or another low intensity aerobic activity like jogging on the spot.
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Cool down after any activity e.g. 5 minutes stretching, brisk walking or another low intensity aerobic activity like jogging on the spot.
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Focus on your breathing - do not hold your breath; breathe in through the nose and out through the mouth.
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Stay hydrated during exercise |
Listen to your body - hold off on exercise when you’re sick or feeling very fatigued.
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Strength training
The stronger and healthier your body is, the longer and more safely you will be able to complete tasks which are physically demanding.
Strength training is also very important and can help you keep your muscles healthy at any age.![](data:image/png;base64,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)
Building muscle and bone strength can improve your quality of life, help prevent painful conditions such as sore back, knees or shoulders and help manage the signs and symptoms of many chronic conditions such as diabetes and depression.
You do many physical jobs onboard - moving equipment on deck, shifting spares in the engine room, maintenance with mechanical tools and spanner, rigging pilot ladders, storing operations or cleaning the accommodation – and strength training can improve your ability to do these jobs safely.
Strengthening your core muscles helps with movements that involve bending, reaching, pulling, pushing and twisting. Exercising to help keep your upper and lower body muscles strong also helps with other physical tasks (e.g. loading stores and equipment) and helps prevent injuries. Manual labour jobs often involve putting pressure on the muscles, bones, and joints over and over again, so this is very important.
Health organizations recommend we do moderate to high intensity muscle strengthening activity e.g. body weight or resistance / weight training at least twice a week, in addition to the recommended endurance activity.
Strength top tips:
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Check with a medical professional before starting strength training if you have a chronic condition e.g. diabetes, heart disease etc, or if you’re older than 40 and you haven’t exercised recently.
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Warm up before and cool down after any activity e.g. 5 minutes brisk walking or another low intensity aerobic activity like jogging on the spot. Stretching is a good way to cool down.
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Focus on form, not weight - when learning a strength training routine, many experts suggest to start with no weight. Line your body up correctly for each exercise and move smoothly through each one. When using weights, move slowly and control the way you lift them up and put them down (do not just drop them!).
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Choose the right weight - this should be a weight or resistance level heavy enough to make your muscles feel tired after about 12 to 15 repetitions.
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Slowly increase the number of sets / repetitions (for bodyweight exercises), weight or resistance, when you notice you can very easily do a certain exercise.
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Remember to breathe - do not hold your breath; breathe out as you lift, push, or pull, breathe in as you release.
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Rest at least one full day between exercising each different muscle group, to give your muscles time to recover.
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Drink plenty of water to stay hydrated during exercise.
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Listen to your body – do not exercise when you’re sick or feeling very tired.
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)
Flexibility Training
Flexibility training stretches your muscles and helps you to bend and twist for exercise as well as for daily activities onboard. Whether you need to sit at a desk for work or move around tight spaces, flexibility exercises increase the blood flow to your muscles and may help you reduce the risk of physical problems.
Better flexibility helps your muscles to work more effectively too, which may increase your performance in physical activities. It may also help you avoid feeling uncomfortable when in a space for a long time e.g. a long plane journey.![](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAQIAAACRCAYAAAAoyrYJAAAAAXNSR0IArs4c6QAAAARnQU1BAACxjwv8YQUAAAAJcEhZcwAADsQAAA7EAZUrDhsAADapSURBVHhe7X0HeFNXtvXM++f9kzf9/TNvkpfJzGQmZUIogVBdZdwxzWBTQm8BQhICJEAKCYTQjcG927JcZFu2ZatYtuQiy5Z7owUSSELIJEMyENuSe9P+z766Mi7XVBtL5qzvW5/tK+nq6lpr3b332efcn1BQUFBQUAwrhELJ45u3btvnvXT5Fy5u7p0LF3n9e8OmTYmbN7/mqVar/8A+jYKCYqzi9S0fOLjP8bpmz3MHa2tn4M1GOoGDowu4zZkLHvMWfr9y9drAgwcPTmVfQkFBMZYQEaF+av0Wr6/XbXOAV3faw5qtDuDoTEyAmIGDo4ku4OzqDm4ec9tfWbFKeOjQocnsyykoKMYCwuLf+NCHbwenEmaBX9IsOB5jRQTvCDyHvkZwi04ubjDHY55+/cZXDwPAz9jdUFBQWCokeX6P+/Bn3zgZZzQA5LFoK/Be6QA2ts5ga+fCpAloAPjTzt5I/N3V3QNIdBAvlUp/we6OgoLCEiEpPObiE2tnOM43mgBD/kw4GDoNtu6xAs+lDuDg5ExMwQXsec6wwMuRIRqDrZ0zuLh5wJp1G06yu6OgoLBEhAi9tp9OsO8TDcwgnAlBSZ4QmOwCR6KmwZ5j02DL23bw1od2cDTSCo5GWcGeI7awaPlsxgzc5sxtOXzY50V2lxQUFJYGH77VgdOJtqwJzCQ/rSEj2w9KyrSg0eaCRBUM4anL4WT8y+AbPwNOxFox9I2fxZjCmi2zexwc3WD1mnXh7C4pKCgsDT58649MRnA0ejqI5EegquoMlFdUQUVFNfn9LJSWlUKy7KDRLGLQLIzRg4+AmALf2uC9whHc3Bd8LxaLf8/uloKCwpJwnDWCo1FTIUK0HsrLKwkroKy8vJdoClWVZyBF/gljFiYjQJ4kZrDP19bg7uFheOut3UvY3VJQUFgSfGJ5+04n2oAP3x5y1WkkCqjpZwK9ZkAMorS8DEKSlvc3Az4TFXQvWeHR4+Y2/xC7WwoKCktCWNKCXTh0GCveDpUVtZwmYGJFZS1k5PgzBcW+UQHWDDa87gTu7l5H2N1SUFBYEiLSFm/0EcyCOPFOJhowRgT9UwMTy8urQKNVwSmBU79aARrJtj1OsH37h4vY3VJQUFgS8rSJnwQK3ZhwXyDeAUXafKisPENYB+UVlQPMwGgQESlr+6UHPiQi2P7u/Ksn90vpxCQKCktEWVXh3nTlEaZYeCTqZfCLc4eEzL2gLEhmhI+jBlVV5xhjwNQAf/LTXidGMM1oBHw0Ajs4Hvj6QXaXFBQUlgaxavcSeV4EBAu9SO4/HY7xJ8OhyAmMyMOSV0OS9CPIzAmAnIIkUBcpQCjdxxQWj8cYW5JPECM4KXBoTZbte4ndJQUFhaUhTrZ2ZVzmdkiWHYDDETPgwxOecCLahbniHwwfR/gCHI58iYjeGnwFs5nIwdh4xKYFcTMgKHleOrs7CgoKS0ScZMO6kOTFkJHjB8ei7CAlLQ6y85IgRXYQBOKdEJr0Cgn9eUyr8SfhL/dGAsij0VMhNMUb5JoTC9ndUVBQWCL4klUbw4iYM9lhQb+4eSDLjYC4jHeIEeyCjGx/yNOIIUuVAId9dsGhMKwLzILDUVOICXiRx9K/NhgM/4/dHQUFhSUiQOiyXSjbBUnyD2DPYVsI4x8ErBmo1KmgyBNAWtYJJjqIJ8ZwOHAxHImcSaKDKRCesgaUhbFQXC7ewO6KgoLCUuEb67RPURgGgYnzYd8paxCmnwJxji+cEjiDUPohiBW+ECJcBofDrNmRghnMqII8LwRixJvOiEQ/+b/srigoKCwVOYXxp1Jz9sMRIvJjRORHSXqQlnWcGR3wT5hHooFPoLikAETpibDfjweirEMgzj4FpxMdICpt2Wp2NxQUFJYKAPhpWVW+OCTFEw5FvAzHA7dBckYQpCmOQU5BIqiLcyBR8gFEiFbDyWh3iEjeArLccDgZZwV+CS41lw2Xf87uioKCwpLBz9yQ7BtvTfL+qRAUvxoUeXEQkrSUGTKMTnsNUokpnIpeCgeDp4NEFQgRKWvARzATkrLeWMbugoKCwtIRluqVdDJuJpwSuMDRMBcIT14HKrUI4jJ2EdGvg+wCAcTFC+Ddw24gzwsHv0QXCEh0qyXRBK0NUFCMFUSJl4tOxs2AUzGeIJFlQmZOMIjkh0GRH0fSAyGECEl0EE4ihkgryFQGQTBJI8LSl29nX05BQTEWECHyTvONt2JSg7DkNSBTRcDJ2NlMw5BUFQqCtBOwz98RjsRMAaHsA0jM3K1TlR0cx76cgoJiLCAsZcmHpxKs4GCQAxwPXgG5Wj5oKxWQpgqCJPlBkCSdhjOJJ+FGTjg0yCOgQRZlqE8L+EyXIxA3K+P2NRVnOLC7oqCgsFSI8995xldgrz8etgAiYny+Tc8+HStXRyrO5yb2XJf6Q2NmMBgUEdAhCQKDLBj0ObHQLgmGbnkoQHYE6DKCDXp5VH5TQfJKg+HGr9ndUlBQWBLaa3KFXcVpgGwplzV2Xqzc31yQJGyVRwLkREBLRiA0pvpBAyEKvyEzlPndRH26P3TLQqFDHgY6afinTXnCt5u+PPc4u3sKCgpzR0dNbqrJBExs14qhNSsKOqXBUN9H8Lo0P+jMGmwEtx73J1EDiRSywkEnCbuqV8V/VF9T8lf2rSgoKMwRHTWq8oEm0ElMoE0RBV2yEKgX9Rd6U3oA6MTB0CglZtBn+0Bi9NCWSdIIkk40ZIR836iIPd5eW/gc+7YUFBTmAJ1O9/u2uvzLA00A2ZQjYNKBetHpQQJvJeJuJGbQkB446LGh2JoZSAwhHBrEQfW6bH5IR1Xey+xhUFBQjAYA4P/ov7vq2V6tauIygc7iDGiVhjFXfi5RY6qgk0VyPnYnYp3BgClDZkirPpuf3FSU6sQeFgUFxcNE++cVizrKZQYuE0A2q+IB8OrNIWQkKMKgUX5/RmBiszgAerLCjCMNWVG5rfkprxgMhl+yh0hBQTFSAHXG77q0qUc7i9PauAwAibWBZkkYI1QuASMhh5hARhDnY/dKZqRBHgrtMmIukvDzzaqEd1rOlj/FHjIFBcVwAdT8xzo1oh3EAK5zib8vWwuSjUODHKJFonCbSdpwv6nBUGRGGkjK0YORSEbwv/Q5glMdJYop7EegoKC4X7Sr014g4g7tLE5tGCj4oUjyduiShnCKFYk5fn16IDQSM+B6/EF5a6TBWEdoyopO1xUmz6cTm4y4ePHiG7XnymqilNanCdVIj4VOl3iOjsvZp1BQGNFRJFpOrv7ZXEK/Lcsk0EhCfhQ7l0iR2EnYKCZpAbmCcz0+nDTVEVqJMemkEVVNucI3Wz7//E/sx3zkcPZCXUjdmTMgKlwPUUqbXq57fTY4uzo38ni8x9inUjyqaFNnPM3m/3cM/4diu0YE7XJyJb6NyLFzUCeP5nxspIjH00nMoJtJG0Ku67MFgbpiySz2oz8SqKotXPHPb78FufZAPxNA+sTZgYOjM/CcnOhcj0cV933152BLXuJt6wNIfLxRMjJpwZ2IaQP2MDBpQ0ZQp14emdOUn7ICGhp+x56OMYmquuItZ86ehZxSn0EmgNwfRI3gkcRwXP252JQTyxTsuESIxNZiyOMTEQ5dQ3hYxB4HHG1g5jVkhl5pUsUdbdZIx1STEi4fRyKBtz+9eBGKKtM4TSA8ywbmzHemRvAoYTiv/gPZWZLBdApy1QdwngGOFuCwYaMsEsf+Bz2nlxydiCPJRmJOWLcwFRf18qisxtzklY2N31j8/RWEed6Lyqrye/IrIoCf68hpBK+/78CYAGMEPLen2ZdSjDWM1NV/IDuxUCgOJlfa/vUBNIG2zEDolIczJoDP6ft4L1kDaEwLeOhmYCIWF01RQn1GyFfNqvhTrRq5NXsqzRrk6v8f7M+fnjt37k1x8baYGJU9pBat4zQAJNYGnFyNJuDg6FTG7IhibGEkr/5c7CgiZAqF/cWFwmrCvoHbTTAiwseRhLb8ROgoTAG9NHzUzABpjBJ6awndOlm4VqeKf6vtQumz7OkddWCbN4oef//hhx9+VVtbK68+m7cuu/REUkWdqquiWs0p/r5cts7xVjTg6LyV2TGF5QPUoicextWfi62quCZQ3moSYuoB2RHQkkW23a44yJpAR2EydGvF0F0ihhZl7KgaQV9ihIMzKHuySESTGXpTJ48S6/KEqwz/vvi/7Gl/aCDC7+2F+PSzz5bWnjlTV3lGtVpblZZeXVfSXFIpB22ZGiLjjkFZlYZT/Cbu87PvNQHGCHi8J9hdU1gquopS3IkYkwaK82GySRV/Da+gmApgiG3IjgSdDKcP374ewJiAOhm6iAkw+9KmQ7Mi2myMoC+x/tFD0oYuNIWMkO+asvmCBmW8d/MImcLNmzd/8/XXX8/9Tq//w4ULFzafOXfus7KqPB9Z6c4dJZXZ19VlAl1xWRaUVZRBnGItJKtXgKowDU6Hvg8lVVmcBoAMkdwqEDKc7ZzBviWFpQH7/rHtl4jnal9Bjga7i9MydbmJ33dKggHZTMi0EN+uaYgxgUDoKEhixM/si/zs1KQyTUkNqeZnBCaauhexWck46hDyrV7BT2lWxq9tO1/1DPsvui+Qq/5/Xrx4cdu1a9eerKmpjqo7W/Wvilr1d9VntG1ltdKu/FI+lFcVQ1GliBF1rHQLpIvF4BMz3yj0HB7klJ2EnNKT/cTfl6u33EoJCNt4PJfJ7NtTWBKIWLaORvjPRXIcbe1FmS/qlHGtoIoEXJas4Q4LjqAJEPEw6UCvCSAxGsBUwgyjgaGI9QQ0hW5iCMyKSpkhNxqlYfn6/IT39IWpdvczI7K8NltTUaNqKqnJAEXZAShQq0FbWgqBiasgIms2HPj4IIQIdjGijlbaA1/hSQzAnvk7NteFRAMKEBYs7Sd+E3d+zOtrAiQacDrNvi2FpaCzOH1WV1FaXV8hjjq1qUeb1aInGmVRhlZcmfgOPQL1KadALw2DziLRIBNoUcSQ51iOCQwk07BE0ocueShTaGwkaVG9OPiyXimIacyJWdF0pmRCu17/Arnq/4L9l/aCpADW1XVlgqTCZYWiglfh3PnzkCIJgJJqOSRm7Yb39m+G49FzGDEHitwgVOIwSORIRckhyC+P4nzscJSxcagPr9PagAWBmf47yjUALmJUgjMT289q/9GoiO0acmjQRHKlbyJm0VlEXt/HBMh+oFkRxRkJNJL0AgU2cLslEHsncO1FTCHQHBoVMfr6H/7V0FB/8/P6mzcUTQ0Nn/x44/sVTdf/6ZhbefhYeXVhj1S7D6KyXOGwz7sQGRUN8pL3GBFH5gwWNhdLq4hxFHgN2u4nsgNXj34mgCMFO9ivGIW5gzEBc4sCepnKdKK11GlmNKQHtN1ujoHRBCKNr+sbCRSTSCAHRwlOcbzuNNSnnu4cOCRpiWwkn685LxGaG3+E9tYW6Opohe7OdughbKi/DjEqB0NBRTRIiozCT8s9AEpt6CBB347J6lWg0H4yaDt2D3qv7lcXIHSqo5OMLARmbQLatN7csqlW7dyQHtiFV28uEaAJ6CWh0FWUOsAEjNRnhkB9si/UE7HgGofMOoeELRlBoFPGqppy47W69ACDpUYGDJNPQkNRJpBIgPDft/jjDTj/ZQYj2IKyGMgtC4bskiNQVp0F8fnGVEBesh9K68SQVLCin8D7MlplB0WVKcRQZg96DGcX9jcBWiC0GDCLgRSlqQeKxixIzAmPjz3Un+i1Ui9sL8bC2WARsKMDAwuDvftKhVZlLDNkiGzJ4UObKg7a8xOhk7ymszhd31Um+Ve7OslAcu4ervTBIkiMoL66AOob6vsbAWFO5buMYOXFB+DKF1/AuXPnIF2zjdmWU3oKKqqLoaJGA4ri4/0E3peS4t2gKU8ZtH1QcZCQN9vpAPuvozB3kLz5oXUF3guZUQJ12gvsYTLQqUXrmzKCuXN5ItzW3DhiAmLO/SG7iUEwzUT9SEyD0FAiBijNYH5vUQoMJDJg8u7bpiFmyvqL1VBf/2M/E7h54ztMCxjRCvJdQVr8HqQWbmL+lhW/D5VV5ZBatJ5EC9EgL+I2gthcJ2akIE2zud9206zC/qStxBaD9qI0Ty7BmAOxdZk9zF7oZNE72iQcowXEBHCEgGs/98MeYgrtBcKWRml4Xbs01LjIycD3NEdiFEMipvpvviCpwM1+RvD51YJ+4jUxRbMWKqoqILP4Hebvkkopueq/P+h5SDQPnF2I6YFpW/95BL0kKYFrPxOnMGOYa12gQ5O2jj3EfqgXB3/UKeO4axG5apOQnjsluA9idNCpTWswXLv2pF6VuEknDbuCY/e4YjIukd4kDjCOMjA0DueZhVFgITQrBup/uM7UBO5kBHF5c6C0Mg9UpUHM34JcNyitKID04v5XfCROLCquyCSGYewrQOIIQb/OQZY8RxfO/x+FGcJco4GhTABRLwn17Ri4TiG5CjKjBMNkAkgoIylCqeQiVFf/J76v/rPqP7SoU3fqMkPTdLKIsw0Zwa3t5Dg6iCmhMXWxTT64oCmO64MigjENQxbZLiePy0IYA8GbsrZnBjE9AC3ETLBFGucY6JC9xvIA5pLsCw2ajEEmMJQRFJQLiLilwGcLfyISHZRUqCGhYMGg54o0G6CsSsU0EuHf2D686JWBIwSEtHHIsmCO0cDtTAChU/AjMUzv9+UnwjHOIRhGIyDi6KrJ9WHfth+wg09fKB7XnCt0by2SvKLXiLfqC9L36vKTDzfkCIIapZGCRnFQWkOqf1aDOCi3URJapJOEVzRKI840yCIuNcrCvyK/f9sgCbtBHtOT53TqcUYk+VyMuRDeMpe+BhPBGAuaChoKmgn2DzDGYToXKb5QX1vEWSg8dyW9n7AzineQlKAchOplvduk2j0kNVD01hL6MlvrAwVlsczvQ5uAczZ7migsAWzjEKcIRoNYGOSqCQyETiEQYpttrwmQaABbhYfTBJBYI+gsybxo+Pb8n9m3fiAAwM+IgfwX+flbg17/Py3ffP6ntktlT+u02f/oUKVMbFFGTv0xLcCmURHrqs9LWdRcnLmmsSj9TX1h2ge63MTjxADD6jOCRCT/z21AU5FFXmqQhn9fnx5oYIyDmAY2E3VnRYD+myvQMMAIrn1bCymaW4IX5JEUoLIAskuO9m5DyooOQHFV/xqAiYUVCSDVHGF6BfpOK75Fpl9gTC/FNubQoRVN5hLAaNC4hLmxYehOaMyOzbhlBKeZ+xoyw4XFw2sETI2gKLWz5bLa7G5gQswE1wf4XeuF6r80K/mTm/MTPZo0ma/rsqLCNNnbrl27WtLR3tLENBHdbPgcis6dGHSFV5YGkBQge9BqQjLNcSisjO+3zcSckpOQVxoFa16dR01grMCM6gNXBw4RDgUUgE4Rm4MhsSkaaFUKhj0aQGKNgEQE/4QL6l+xb28RSClckRCjcuIUsonJhauhsroC0goHFwTlRcdAU5lEfrfttx1biQtKhLDvo48gR5kDi72XUhMYC2CnFXOK4KGxKLUMUxT2kO4IYgT/2ajga5i1CpnhwnDu/Q4De8ol0HlWvZt9a4tBTW1NXVWdpltVdgrSNVv7idnEwvJkyC/jcz4m1b4LZdU5EJfvwaw5ICv+CNQVApArU2HVulegpLQEiouLwN2DjQpmO2dTE7BgkFD8AJcAHiKT+nYM3g2uXr36mC4ruhIr7caVhlK49jssNOCoQZUyGmA/sz6fpeDTTz/1vHzlCnz51VdQVV3Vb6gPiV2EFVWl5Aq/pM92W/L3YpAUvw255SFQViMFbZUMtBVy0FQlQGj8LnCb6woymQwuXvr0VjQw2ymUfVsKSwW70hCnCEac2tSj7GHcE6C6+heN0ojzONzWkh1j7Ajk2v8wEGsEXcXprYYqzUNfJuxBUVdXF3Lx0iU4f+ECSQHKeiMDfq4DaCvloCrzZ/5OKngFsrTHoaRGDCWVSiipFoOqNARk2vchRbMGorNdmJWHXdzmQKYkE7766ktYt34DYwJ0NuEYATO/4DZ3Gh4pYkrCHsI9A9TqX9Vnhn6JRoCLj3ZpRLhiETEEEspXSrG4x/me90NDqRg6SzP0hmuXH2gVoNEA1lJq66qSKqq1PRc+/ZRZZShFvQYk2t0kGigBeen7UFyVDKVVKiisTCDpwHsQn7+w30jBKaEdMzzotWQpaIoK4cqVz2H9xk1oAm08R0dP9q0oxgJGY44Bec/rdzNMyIV6UfhvG2URNzsLEgHqFGR/ImIsKczCI/h3T6WMbHvwKAGNpbsko7vzXOFmIipm9V5LAznunxVUBGwvrcozfHX1KpRVFUBepR9U1CpJ6J8NipIjjPhNwu/LPcd5TMuwk4sbVFVVMly+YhWaQAOP5/xI3b7tkcBoFgzRhPA+COyh3BEtqqgn2/ISfToKkw1QJYUOdRIzbIh1gl4zKM8kEcKDGAF5LUk3sIeAGAF0fVbhxL69xUJR8claTaWws7JOBeU1KhL27xvyBiRI001IVq9dDytWrob3P/gQPOYtYE2ATicek8D0oKs49RK3KEaemJp0qtPeZQ9nSHQXCpd2Fib9CFUS6NEkQ1uBkJlXgN2EjBmgEZA0Ac0AQ3qu9+IkEX3f2YeYWjAFSLI/kmrc7KhWjol++dpzJVJlqU9DbJ6xNZiL2CS08S3jWgLeS5czqcAnh48wf1MTeASAjUWjUSvoz9RLuEYie0i9aFHFLugpTs3pIcI0FKUwdQEkrh/Q3msGbGSAZkBEDIwRDBEV9Arf+Bx8fnt+AlN4xJmLeHu0xvRAps1Xlxufjrk2eygWD372zKejcmzqhjKBFRuNnYI4LFhaqoXiYg2NBB41mEVPAVKbdhr7CtrU/KeJCfi2quJ6oDQN2vPioTU3HtryEowcZAZGIyCGQq7qZD/s6kTGtQeMROHj1b6dvL4ZhS8JZUSP/QjG1YqMKxYxE5jSA6BRGnrBoFD8nD1FYwJ8Ne93kUqbjKFMwNXdA/LycuHChfOw2HsJs43n5OTOvpziUYC5rFDUUZTa0pqX0A6lJEwnBtCiFOCdjYxkzIA1hAFm0EUIV7TQUpDEXNlR6E1ZkcxKRDgzkUv4+HvvnIU+xJmA9Wn+LY0X1GZz27HhBDGDAyYjMJnAwkWLQV2ohosXP2VqA4wJ0CHCRw94CzOs6HOJczSIYTuKH29J1qpizSDXZAYDIgNCuKiGtjIZ1KcSEfe7yt/iUMIfSJzJp88IgiZN2jL29Iw5ROVYeX4YYNeMgl+7fgPUnamD2toaWLZ8BWMCDrOdk9inUjxqMMf1CdrVQmY+AUOOyKAdhxKrpNBaKuMU9f2yQxoMjYpoP/bUjEm4uDoVouijoqMhOzt7YNswXXX4UQbJpflcghxNYjWfpAuDIgMmEtCmQZsmlVPMD8IWMUkj5FGVOB7PnpoxB1xYlBF+X1IToECM9pDi7YjFvlZVPGMGWECEigymhsAl5Acl1gka0gOa2s4V/509NWMOKHgifH4fE0iiJkDRC5wWbFwjgFuQo01cehy0qdCUzWdEm338Pcj3/WCQmB+EWCdowjpBfsoK9rSMWfCcnByQ7J8UFLcwqpOS7oLqcB84+PpmcHOdB7Y8N4Z+O7fBv3HNvgGivl9inYCkB4HsKaGgeDSBXX9cIhwNtqhTQBlyHD56Yxs4Onn0in8g13gtgfMRhziFfa9kpjvLImpMC5hSUDyyICIctRuiNuQmgjzgyB3FP5CzHT1AuH8Xp7jvlrgoKK463CkPbTH8YHkzECkohhVM8bAotYxLqCNBk/jf3bqFU+T3Qp/tWzhFzkWsCWAEgOLvkhlXSa4N+Rji9+2A47t3bWJPBwXFo4uRbjbCsD/d9xN4Y906TkE/CN9Zv2bIugHeRwAXQkXh4/Lg38SdgLwT78HR19aD9xwPmDTFCv78/Mvg6r4wnT0VFBSPNnBS0HBPTsKrf+TH78OCuZ6cIh4uYt3g85ijjPjxqo/3M8R7A2D4fy78E0jctx22v7IEHO0c4Zlx0+BPz02BpwifeXEaPDd+OsywcrgpEAh+z54KCopHG7igCJeg75U/ZMdDyId7wd1tAadwR4Lz5yyAs+GH4F+JJ0Fz6gPwfXMTrJg3H16eakOu+lPgT89Ogb/+42VG+P+YMKMfJ0yxhk2btixlTwMFBUVHSYaES9x3w29lfPB77517KvwNJx1mzwEHeyd4fvwM5oqP/DuJAJ4fIPyBfGHiLHB2mR/NngIKikcb+krlZn02v7urIJFT6Lfjid07OMU5Gpw0zY5T8EMRjWOmteM//f39f8OeCgqKRxO6StV6vSKmmxlbTzPdXYhb9AOJhUAuQY4mrW2cyJWeW/hcnDDZuue93R9a/NJlFBT3jZZK5Ta9gm9AEzBV3Jn7CmhEnMLvyy/FUaOWCtyJTuS47tYMxk+2BkfneR+xp4SC4tFCY1nOa3pFdE9fEzBRnxliXBGIwwBM3LxqNacIzYWOjnM4hT+QmB64uS/MV6vVY3Y2IgUFJ3TlOTuas2OhGWfiDTABE2932zHB4X2c4jM72rpwin8gJ0+zbfTx8fkje3ooKMYuDAbDr5s1aW71WTEpTfIozkhgIFsU0ZxGMBINQiPFqTN5nOLvy4lTbAw7t+/0Yk8VBcXYQ2t17l+aVfEf6KQR55ulYdAqj4TW3tuP35m4aMhAI1i3fAWn6MyRvNlzYOLLNpwGYOKLL1mBvYPbfd2ujYLCrKGrVT2nz449rcsM/b4nK9w49TY9ACA7AphVfTlEz8XGND9oy+s/rOi90JtTdOZKB0cPGD/ZitMEkNhsNG+elwaAzkakGCNoqdE+2aSMO6yThNwwKMKhFW81joKWhEG3IoKZhDNQ7HfiwGFFcx0tuB15Du4wbtIsTiNAzpzlcOPY3r2/ZU8jBYVlAgAea1Em7NRLw77pIQbQwhpAXzF3ZoX123Yv7DusyCU0S6C1rQvnsCJ2IE6YbN0ZfNLfmj2dFBSWB12xeI5eFlnWRVIAnHXHJeROWcg9pQRcxGHFf0r5nCKzFM6wcuQ0gpem2sGGtWvfZE8pBYXloO1c5d+bcmL5uszgHpx1h/k8l4CHk18knOYUmCVx2kyHQWbwAkkbrGycj7OnloLC/IG39NYXJG4macB3BhLu47RbLtGOFI+9tY1TYJbEydP7z0t4fvx0WLBwqXIs3ReRYgyjvkwxqSkrWtohCxsyDRhJ4v0DO+RhsNTTu5NLYJbEvsOK2GHo5ORxRRkX90v2VFNQmB/whhxNuYJdeknozR4SBeAqPFxCHYp6ImCu7ffCbjb6aJJFHZq3aOl0Z+e5Fm0G0/vVC2bCxMnWN+fOXfHf7CmnoDAvdFSpJpIoIAeLgabhwPth4z2ah4loIqAIh+aMwLKb6f7e7GH9xNPTc8YctwXtXCKzFPYdUhz3klXLYR//F9mPR0ExujAYDD8XXd3/RHrla9O/VQUc0WWG3OiWhz5QMbAxMxTapSH33EeA0Yc+IxiapJGpF0T7f8UeYi82eHv/Y8Fcz1YukVkCp0y37zWCiS/bGt5//8P57EejsFSQ8Pk/2F8tAkTw/5Vf88FfU0uWTyk4+/5CYaHXiQS1mzShaH6lOH/Ztxcle6FbEfZAUYCJeOtwHTGDprssLGL9AXKioCUzqOimOGAxe8icQDOYN2dhE5fQzJ1Wts63jGCKLaxau2Ud+7EoLA0dV+rG91RnC3qqsos7L5TZspvNDliRlpVtf05Zs3OVsGB+pLBwQU1cvlsDP98OorN5EJrBgwiFNahyvaFB6gNt6XgFH74RAX1BChjy4kHH8RiSaSdmDCASfpT6N13L9U9SFL0ziRz3L9iPMCR4PI8nvBZ63eASm7kT1y5EI5gwxQZc5i1/nf1IFJaE7pqCzYYK2Q04kw3I7nLJtwZiDOzDZoH88/teEmmXH0zSLNTG5jm1xGscIKnEAeKLbCAmzxqC0q3hBN8KjkVbwdHoWRAV6wF1wt1EsP7QnDaMIwMkKtDnJ0NbdjQ0DGguwuJjd1Y4/JjhD2WyrSAqcgU8zpjc2R3kuGsT1B6xiqptrynLX5t6rfEcZ0GNx+P9bqX3sitcYjNnTp9l7CvAyUdTZ/LeZT8OhaWgs0a1F6rkABWZvX3wUC6BrjLJd93l0qyukozYrirFie4LRTs7LxRv6T5XuKu7Nu+jrqqcE12l0pAubXosodBQLk3prMreN5xjyNprx5+UV27enFAwP5ef59gh7BW+DUSrjAzPsoZTiUYDOI6MMfJw9Aw4Ej0TkuO84YvkA9CSFgz61Aev+puoV6dAex8zwCIiGsFXkk9AoHSECKUVRCmNx4jHG6exgaRSHiQUEWNQ8SCxcMHn8fnuadKKje/m1r3tgJ+V/dgM1i9fUcolOHOljb0bjJs4k2kqmjjF+gj7MShGEhvf2jduy66PXdZs2zeeCO+n7OZe4DbC37bW5P+1o0wyqfOselbXhRLHrovlc7sulXt3f1q8satG+XFnaaaws0TcDaUZvSZwywwyAeoUAGdzmCgBarIAqolh4M9ajBzIdnzsnNL487wKOrTpnYbaov9hD+O+QI77Z4qqd1yTi7z4cfmu11E4CcV2jJhQWAyJuJDBGdbgIyAmEHXLAPryWMws+CR6Gvjy7UCZsBG+F/kMb3TQh82iYLiQ8Q7E5Nj1mgAXGWPItQGB2hqEJfaQWDwbYvN5IMif84NQsyAvsdDztKp29yuZ5etf3LVli5xLdObKl6bZwbhJVjBlOu9j9t9JMRKIiE9/ymnhRuEE60Vt/5ixAMjPdivXVerFa3dsrsvLmd19Vr27qyQzsatCXthVkXWpsySzsVubDgYidCgjwq6QAFRKjYKuM6YBhhLxIBMYyG4k2c8tGrf1fU4P2d6pTW/v/OLcVPZw7wll5/wel1RsfC2xcH5JbP5sIhIexBYYhTNQSJE51uCXQsROIgAmEuAwgb48EjOTGMJUCI91g8vJH0FLqvG2XcNFNIHzGW9DdI7tbU2Ak+TzRBNj4OdbE8OzJVEDiXpIOsHPdegUqhde9PVZ9bmlzFScZePE1AjmzXtlG/tvpRhubNqx33Ga47Irz09fAM+87AHPTvWAZxjORUOA8rhQcmUmV2e8UtcQoVcS0ZdlMEJH9pSkG0kEixwo5AclYxAlGYb2CyW9Y+R3g/zzR19KKV7qG692v5ZYjKG/LSMMLtHg9lCZNZyMHzoKuB0PRU8HPz4PzibtYcxgOIqIaALnMnbdnwkMQVM6YYwa7CCUv5RTeOZIjAre2rVvAfvvpRhOHPGNfPZlh6U3n506jzGAvvz7y3Ng/KwFcDE1khE+l0gfFqFKBt3l0nfYwx4SOMYvq9rpkaxZLIrNc2o1Xf2ZkH8IYeDPwHRrOI4FwfswARMPx8wAnxgbKBNuh6bUwPs2A3wdmsDZzJ0QrRw+ExiKjm7cwjM3Wtm51Ickymln4UiAN39d2rPTBpuAyQgmECO4lBoFUCrmFOjDIhpBV2VWAHvYg6A+e+ypzJK124WF8ysEBbMhUWvfP/fnIJoADgeeTmLTgLtIBe5ETBWOEhYmbr2vAiKaQFNqENRmbmeOcaRNALniVWdO4ZkhdTwe7zH2X04xXFi+ac/ScbMWcpoAEo1g3Ix5UBUXQiICMadAHxaxwNhZmZWny4p4vkGZMLm1RG7fXq6a+0OxcG1K4eIYLP4lajEHHjr870s0gRAJSQXiHiwK4CIaAf68krz/nswATUBPIolKyTbGAB6GCSB3HnLgEp1Z0obnPov9+lIMBy5fvvzzmc6vnH926lxOE0A+Q4zg+WlzQR3hN+qpQZc2HdpyE3rqU/26cThNLw6E9sxwqFZtgwSS6/JvE/73pbEgaAMBqUbR3k1B8H6IQ4yiuCWgI0ZwN23DJhMok2yGcOWsh2YCyBNxdpyiM0fa8Nwc2K8wxXBgzev7FoybuYDTAEzEwiGagSzAh1yRzcAIlLGgRxNID4Dm9CD4JuMgCJQ8iLxL0WCkMFRvwHDzGPvzYvIHTL2AS/wmGs3CH4qlG1gTsOY8/pGkpdQJqBEMM2w91kifJVd7LgPoy7+85AYi36MAZxVMVIAVfE6hjjTJ+zYrjE02KBoUUJZ8CSMcri/2QDKpQObtewOGmxgVCOMWMcdqOuaBxCigPvU05MtWQZhyJjG1h28CSEupE1AjGEa8s99v0gQrzzYu4Q/k05PdwWvxWpAE+sB1RTzTJQjV0lExhSZZOGMEelEgXMzYc1fhs2lUICDNmhHnSKUCQxEbjy4kvccInssEbqSeBIV8KYQqZ4yaCSAtpU5AawTDhCCR/AnXRZuOPD9jPqfwB/I5wqcmujK0mu0FOza/ARL/E/A9mgL2E1RhT4F42HsHuIiLczaI8OoaAPIs7ztGA0w9IHt4RwXulYdiZkBW/JpBRtAkCoJ/pR+FjKyFjAlwHf/DpKXUCXDyFPtVpngQeK57a8MMp1cuYMMQl/CHIo4gYJrwxxed4alJrmDt6A17tr0FuWGnoCFXSAyBRAloDHfRTXg/7NSIoFEcCDpRAHydfgBilHa3vYJiPSBMfv8NQsNFHEHArsMbIt/e9KBJFAzfpB8EkcLDLEzAREuoE7BfY4oHhe2c1fIXZs43cIn9bomm8OdJRlP4K0kdnNyXw8c7d0NpbBB0FKUaU4dyTB24RX3PxEJhXgIjIiysFchWQ7hqJueXmSHWAyTW4BP78FOBgcSi4YkYa7jEFA2DmEahy+IPIDHbmakJcB7/KNHs6wT2rlfZrzHFgyBKmPnkBJtFzc9Nv7u04G6IpoBpwx/HOTMjDEu810PskYPwnTzOGCEMRyMSWyhsJGnBd+lHIC7HYciRAlNRkBHhKJuAiYejp0NuwkZoTQ1lugX5OfZ3XeR8mDT7OoG9q5r9KlM8CDxX71g4wWYxM4+AS9QPyr9NmQP/O96F4XTeYgjYtw86MULoMw35fqnLDGbSgosZezm/xEg0gVCpce2A0agHDEVMD6IFc6FYsolJZx5mj8C90OzrBPZup9mvMsWDwHHB+o+enX773oHhIPYf/PklN3iCGMK6la/Cl5l8pqh4X6kCiQY61EnQkObPFNiqJK9zX02JCWCPwAmSDpiTCZh4jD8LguUzIVI1eiMDd0NzrhPQocNhwvyVb+biVZtLvCNBTBUeH+8MVrO9ISfEl0kVcHYip+CHInl+C7tIB9YH1LK1EMZRH8BowC/F2mzSgYHE4wpIte4dzjRXmmudwMberYHOMxgmTJ29tP6Zh2gEJmINAX8mHD/EpAmGkrs3g05NKujSA5lhQywWZmUNbiJCceEIAc4e5BLhaNNkTkFi844GkG/sm80pxFGnvSuf/RpTPCjGW3m24VV6oFCHk38naQFy4HYcXcDmpNADHzEjCncsImLkwBYJTUt2YQdeFkf/ABqBv5lGAzh06RtvBaEycqxmHg0gD0Xacwtx1OmynP0aUzwoxs1a2D5ShULkXyfPgT+/NAf+Qn7+Ybwb/HGCG/zvRHf400vu8Gey7clJxrrBwbf3QHtRGvTgMmZaMXRh74EpZSA/u5leBDSBqF4TMBkBNhJFDDACXMIrPMGJWViUS4yjQZMpBYismUlO5p4SmBieZQM8Jy4hjh5t7F2v07RgGPH89LndXAIeDj5FxD5p1jyI2bkJsva9BmFvboR961bD+kXLYI7LYrC2XwgvW8+HCTPmwvNT3eH4O+9AW74QuvLjoVPFJylACmMEHepkaFUKQC8JG3SbcKMReA0yAn4OD6Lj3c3GCDAKwOnN2MvAGICFmICJS9aYV53AjudG72UwnLjdlOMHIUYANrwFUHLoTYDED4wUEsa/D13896Alei/8GL4HvvTfBZdO7YDPkL5vQVP0e9BBHm+PeReaU0+BToJ3C/JnDKBedKqfCdzOCKJJRBAcP3vUUwPT+2PRMiKbHNddrItgjnzzIzOqE9DegeGHtevKb/8+zMVCbCiabDUfyg4bTaCDiBqFjezgvwudROhdse9BDyHEvd9Lg4CYQMxeaCcm0R69B5riPyHiJ4IfEAXcIjEIYgQyxggGj8OfSrglxNFgbxSQaYwCLCUV4OLhKPOoE9jYu7VZ8VxfYL++FMMFrzU7MoZ7+BCjgQ2LlxuFTYRvMoF7YXfsu9AlOga6O9wR2Fgs5Jh6TEQXnG4zKkbQPwogJmChUUBfRijMo05gw3M7wH51KYYTvAXr9j3HNBQNX4rwNDEWV+dF0BixhzEDLqEPJEYNGCng8zGK+JqkDP47X++9kQeXCRjpDzny5ZwNRZEKWzgVa9u7IMjDIEYBuL4BRgFoRpYcBfQlfg7vNS4GLnE+LJJoIJsWCEcI7steWzLBxmvYW4zRDAS7XoUeVtj9mMASf8e6gXAf8zfWDn4I2Q2lJKVY47kU/jjBFfzf3gE98lCGndJgaJcEQ2tmELRkBEKTGFclCoB8+UoIVw02AvzyBqYQI3gIUYHpPXDIcqxEAQO5ff8oFgztXUPZryzFSODEiYjJE2wWEfEOb9EQ+wbGzZgLKxYuhZNb10Hi7s2QvGcziPZuAfG7W0H83laIf/tVCHp9AxzetBbeXb0KNnotJ6HfQua1OOLwNEkxJll7tl9KCUtqVgmkjVnRpQ0ZwZfr0/z+3ZgeqGsQB3U0ZYRBUfZGTiPAKzLTVDRAtMNKYgBjqRZwOx4XjM4EJBue6w7260oxUlCr1T+b4bS85oU7rFV4P8TawxMT3ZneARQ2EnsHsIaA/NMkd3icPPb78a5Mj8HjE92Yx//GNjg9N2MBOHttOcEeKnMLdVCrH2sslv9327nKv3deqpjWVaVxzcxbmsncp4DjyxtN6C+6dcUeTjL75JMoQDR2o4C+jMmzBbvZrt1cYh0JYmHQlufqyf77KUYa3qu3b5s6e+nlkWoswv2augv7klkIdcBz+75mquOyyykpOf+PPcwhEaGy2ZtQZM/55TXRL3n4zAD3g8QFT/FOSEwEcK9RgAqNw5q5zwI/H+8yZAtxGlv2NmT2IESW2EGi1o7Zhndkiiu0ZZ4nKLCFWEJ8Hb4e9xONE5dGePISmu2iZR4P5zbq9m511jyXyey/mOJhQCpV/2Heijf2PU+uwFyiHA2+aOUJq7a+78Ue4m0hKl65I73alREOiglFEkPE0fdLHEnYu1Ixh7jvlkwxMNaKuS16lNIYBaAIe0VNGJtvPAZG3ES8KGIUcyI5vqQye0gumw1CrRPEqZ2Bn+vUxc910MfkOnyXpFlclla8Iim5cPGppMLFp5OLlgalFi+PSdO+kp5SvDQvqdCzKi7f9XK00u77aKV9Az9vdnNsrlOnIN8JEgqdmX3ivpPLeYyZcJoI4f2aCH62N96d+x2ncIeL9q5XaRQwivDxifrrJJtFTXhvQy5hPkw+N20e8OavT2YP7Y4oPxPwt2TNoh2i4mURwsKFFTEq3k0iEENSqSNrDkScRAAoXN/76C3AtQx8463BL8kKwqQ2zA1TksvtIaXcgQjOERKLnCGugIg6z7Gbn+vYGqPkNUbl2P0gyHO5guJN1S5TpWlXikTFr0QkahYcJ8/bIy5ZtyHvzIfzKy4GWtVciXxWUf7mb0jqc9tbvOOdm69e5T+mKF/5m5prgU/WXI0cV34xZJbm/BFXZe3b3mnFqzbGqd13xuY570czIQYSnVqyIk1UtCxXqPGsjMt3+5yYyPVoFa8+Jpc1kbw7mYgNMRFjxIKf+1CkcyOngB+Q2DJszXPbyn5UitGE9+qd2/AuRyOVItwN0YhImvLPiIj0p9jDuiegmCouBD1RcsHHUVi4aHuqdklYsmZxKbni3hDkO/YkFDky/QUobBzm4xK+iWgApxKs4XSCPQQInb+IVy7LTdW+kppasiwysWCBjyDP8YMkjecb8srXVqGoyz8PsKv6ImZi5ZXgP4uqN/+2tNT3v1C87KGNKkwmotVu+LW2hpjI57dMJLt695KM0rUbBQVuu/j5TgcwGhkYicTnz7kkyHP+OjLL4QtHVw8JdvcZc3huYd817d0uYTGQDguaGTzX7tw9bpYnk79zCXUkie+JKcHKLXvu6Q7HdwKaQ945v8eLLvryREXe2+JUi8P8hW6XTgp4rYEpDuAnJJECMYaTcYQC4y3P/JNswF/oAIFJc87EyTatvH7d55fs7h45GE1E/Zjy+tu/jNJa/xpA1Bu5oIBxcRCcCYjNPsQcku5kEtgPgOKnHYJmDq+1Oz4cb43Ll819KIaAEQi+1zhiAgtXbP+YPYwRBX6x1ZV+E8JFS7dFpC0RnYpz+vo43/rHkwI7/SmB4w/haV4JidmblxAR/Ip9CQXFo4c5S1/fZOW2qmK8zWJ4dhoubIq1g+ExBuM+yL4I/zHTE8Zbe+IIwWfL1r29l337hw6RetuvEqWb/6ApD/ibuiKIrpNPQWECuRr+1n3J1g28eetjJ9l5fT1u5sI2XOgUW5KNRcW7M4a+wsfXormMn7VQz5u3TmPnsfbwjr1HHaXV1b9g35aCgsJcsW3//l8dPBo20XPlmxtsPdYE2Xqsrnhx5kI9GsPzMxYyzUO40hESZzPi39gr8MKsRTDRZhGMm7VAZ+u+utpu7trgpZt2r/zEJ+BvxGj+g909BQWFpcIvUvj4azs+cXZetGmvx9Kthbjs2Uv2Xjpr91XXXBdvPrtwxZuxtnPXbt6738/W3z/6f4jwf8q+lIKCwmzwk5/8f3qvSbv3jTFsAAAAAElFTkSuQmCC)
Flexibility training includes stretching exercises to lengthen the muscles and could include activities like yoga or Tai Chi. Many people just do a few minutes flexibility training at the end of their endurance or strength training, for example by stretching to relax muscles and improve range of motion (how far you can comfortably extend your joints). You can also take a few minutes in the morning when you get out of bed to stretch and / or before you perform any physically active duties on board to help get your body ready.
Flexibility top tips:
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Check with your doctor / physical therapist / a medical professional about the best way for you to stretch if you have any health concerns. If you have a health condition or an injury, you might need to change your stretching techniques e.g. if you already have a strained muscle, stretching it may cause more harm.
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Warm up before stretching e.g. take a relaxed walk; even better, stretch after your endurance or strength training when your muscles are already warm.
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Use correct stretching techniques and try to move smoothly – stretch in a slow and relaxed way.
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Focus on major muscle groups e.g. calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides equally.
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Hold each stretch for at least 30–60 seconds and keep any movement smooth, do not bounce or make sharp, rough movements.
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Do not force a joint more than is comfortable – stretch to the point of tightness but avoid pain or a lot of discomfort.
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