Tips for safe and effective stretching
- Hold each stretch for approximately 15 seconds.
- While you may feel warm, your heart rate is not elevated first thing in the morning, so stretch lightly. Don't stretch to the point of pain.
- Avoiding sudden, jerky, bouncing movements.
- Do a little bit of stretching regularly (every morning) rather than a big stretch infrequently for the best results.
- Work at your own pace and don't compare your stretching with others.
- Relax and breathe freely during each stretch. This helps maximize the calming effect of flexibility training.
How long to hold a stretch?
There is much debate among fitness professionals about how long you should hold a stretch. Fortunately, a study published in the African Journal of Biomedical Research in 2005 has helped to clear up any confusion. Researchers discovered that a 15-second stretch is just as effective as a 30, 60, 90, or 120 second stretch at increasing flexibility. For optimal results, incorporate three phases into your stretching to loosen muscles and reduce tension.
There is much debate among fitness professionals about how long you should hold a stretch. Fortunately, a study published in the African Journal of Biomedical Research in 2005 has helped to clear up any confusion. Researchers discovered that a 15-second stretch is just as effective as a 30, 60, 90, or 120 second stretch at increasing flexibility. For optimal results, incorporate three phases into your stretching to loosen muscles and reduce tension.
- Breathe deeply and slowly.
- Stretch to the point of feeling a "release," but not to the point of feeling pain.
- Hold each stretch for 10-30 seconds, or more if it feels good.
- Go slow and be gentle. Over time you'll actually feel greater benefits every day.
- If someone laughs, invite them to join you!!
No comments:
Post a Comment