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As complicated as it may sound Global Active Stretching is nothing more than a series of stretching exercises we should do before any trot, run or specific training exercise. Just so we understand one another, what we are talking about is postural re-education and a proper warm-up before doing any kind of exercise or sport. And for it to be effective you need to follow a series of basic rules:

� You should start to practise Global Active Stretching under the guidance of a physiotherapist specialised in Global Postural Re-education (GPR). The sessions should be no longer than one hour.

� Stretching movements should be slow and deliberate. Why? Because in this way they are more effective and avoid the risks that sudden, brusque flexes entail.

� The tensing of a muscle group should always be done slowly, gently and gradually. In other words, no exercise should require any undue effort.

� Ideally each posture should be held for ten minutes, though this will depend on each individual�s degree of training, stamina and discomfort threshold. It is more beneficial to practise one posture for a long time than two quickly.

� If the sport you practice requires muscle development, there will be a certain overload on specific muscle groups. This makes Global Active Stretching even more necessary, and you should be aiming for daily sessions.

� Muscles should be stretched while focusing on breathing out deeply.

� If you don�t feel any stretching sensation at all it means either you are not doing "globally" enough or you are already some kind of Charles Atlas.

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Benefits
You may be wondering just what all this Global Active Stretching and Global Postural Re-education is for. Among other things it prevents pulled muscles, corrects posture and postural deviations, and loosens up muscle groups...Below are some of the benefits attributed to these two techniques:
� Improves body performance.
� Corrects posture
� Eliminates stiffness.
� Loosens up joints.
� And improves elasticity.

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A warning
All stretching exercises are to a certain extent unpleasant. Global Active Stretching is no exception to the rule. Especially since during the stretching exercises old forgotten aches and pains tend to reappear. This is a sign that bad postural habits are being corrected. But if these aches and pains reappear at every session you should see a physiotherapist specialising in GPR as soon as possible.

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Practice at home
If you are a frequent gym goer or you regularly do some sport or exercise we advise you to do a set of simple postures at home. However, when you get the chance, put yourself in the hands of some real specialists in GPR.

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Posture 1. Lying face up, legs apart at an angle of 45 �, keeping your thighs as wide apart as possible, hands on your abs. Slightly contract your abductor muscles while pressing down with your hands. Breathe out while you contract the muscles and hold the position for three seconds.

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Posture 2. Lying face up, legs stretched up against a wall with your buttocks hard against the wall, arms outstretched at 45 � to your body with the your hands facing upwards. Stretch your legs as high as you can while rolling your knees slightly outwards while pointing keeping your toes pointing towards you. Hold the position.

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Posture 3. Sitting with your back against the wall, knees bent and apart (frog position), put your weight on your hands and push your buttocks back until they meet the wall. Put your feet together sole to sole and then pull your heels towards you as far as you can. Hold the position.

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