Books and websites that tell us how long to hold a stretch give us different answers. So, when it comes to learning the best time to stretch I hope to shed some light onto the latest literature.
How Long to Stretch - what does the research say? What Factors Influence the Ability to Stretch? Stretching Seniors -How long?
How many repetitions? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. People that stretched sixty seconds per muscle per day increased their range of motion but not significantly more than those that held their stretches for thirty seconds.
When asking the question of how long to stretch we see other studies have shown that people can increase their range of motion using only 15 second stretches while others gain very little increased mobility with even 45 second stretches.
How long to stretch appears to vary depending on which muscle groups are being stretched. Factors that influence the ability to stretch the connective tissues in a muscle are as follows:. Viscoelasticity is the physical property of a substance that is both viscous and elastic. Elasticity in a rubber band is reflected by its ability to bounce back to its original length after it has been stretched or deformed. Viscosity is the resistance measured in a substance to deformation by a stress and is a reflection of internal friction amongst its molecules.
Muscles contain both of these properties which influence how long to stretch a muscle. The more elastic elements of a muscle will behave like a rubber band. It will lengthen and then upon release return to its original length.
This is not dependent on time. The flow of a viscous muscle however like cold motor oil, or honey is dependent on time. In addition to exercise, include some of these foods in your diet to improve blood flow and circulation. Touching on the mind-body connection, Franklin emphasizes the opportunity to use a flexibility routine to tune in to yourself. She recommends entering a rest and digest state, from which you can allow yourself to process any emotions that arise and move forward.
Franklin inspires her clients to practice acceptance and forgiveness to be fully present in each moment. She recommends spending some extra time on an injured or nondominant side to rehabilitate it. As a general rule, go only to your edge and remember it can vary daily.
Also, bouncing while doing a stretch can cause tightness and injury. Stretching before a high-intensity event, such as a sprint, could decrease your power output and hinder your performance.
Stretching is almost always a good idea, even if you only have a few minutes. Change up your routine from time to time to give your body a chance to get used to different stretches. Include a few stretches that you naturally shy away from. Chances are, they target areas of your body that need a bit of extra attention. Be careful if stretching could interfere with your injuries or health conditions, and take time to fully recover when your body needs a break.
Touch base with a doctor, physical therapist, or fitness professional if you have any specific questions or concerns. Many people neglect stretching, but it can make a difference in how your muscles respond to exercise. Thanks for visiting. Don't miss your FREE gift.
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Tips for enjoying holiday meals. Stretch the right leg away from the body using the band as a guide. Hold for 30 seconds, slowly inching the leg closer to the torso. Repeat with the opposite leg. Insert the right foot into the resistance band and straighten the left leg out. Then, stretch the right leg across the midline of the body towards your left shoulder. Keep both of your hips flat on the floor. Hold this stretch for 30 seconds and repeat with the opposite leg.
Take your hands behind your right leg and draw the legs into the chest and hold to feel a stretch. Repeat this with your opposite leg.
Instead of holding for a set time, Jeffcoat prefers that her patients conduct a number of breath cycles. Her go-to stretches for newbies include:. Take a deep breath in and exhale as you push your hips further forward, feeling the stretch in the front of the left hip and thigh.
Hold for seconds then inhale and ease out of the stretch. Exhale as you lunge into the stretch again and repeat cycles. As a bonus, if you feel balanced, float your left arm straight to the ceiling as you inhale, exhale, and side bend to the right. This will deepen your left hip stretch as well as work on back mobility. Repeat on the other side. On your hands and knees, rock your hips back to your feet and sit back onto your glutes. Drop your head and walk your hands forward and take slow deep breaths.
Keeping your head down, slowly walk your hands over to the right. This will deepen the stretch on your left side. Take slow, deep breaths before repeating on the right side, and end in the center with one final set.
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