How Long Should You Hold a Stretch?
There are many reasons why you may want to stretch your muscles. Some of them include:
• To increase strength and endurance in your workout routine;
• For general health benefits such as improving mood, reducing stress levels, increasing energy levels, etc.;
• To improve flexibility for sports or other activities;
• To improve posture when sitting at work or school;
• For relaxation purposes.
You can choose the stretching method that suits your needs best. There are many ways to stretch, but there is no one right way.
You have to decide which method will suit you best and then stick with it. If you do not like doing something, just don’t do it! Just because some people seem to enjoy stretching doesn’t mean they should! Stretching too much can cause injury or even lead to pain.
The best thing to do is to experiment with different methods until you find what works best for you. You might think that all these methods are going to hurt, but actually they won’t.
That’s because most of them involve only slight pressure on the muscle fibers. When you use a little bit more force than usual, the muscle gets stretched and becomes stronger. The same principle applies when you stretch slowly over time.
It’s important to stretch slowly. When you suddenly pull a muscle, you are actually stretching it out of shape.
This can cause severe pain and even tears in the fibers, which may lead to severe injury. Stretching gradually allows your muscles time to adjust and become used to the new sensations.
There are many ways to stretch, such as static, dynamic, passive, active, isometric and PNF stretching. Each method has its own benefits and downfalls.
Sources & references used in this article:
Myths and truths of stretching: individualized recommendations for healthy muscles by I Shrier, K Gossal – The physician and sportsmedicine, 2000 – Taylor & Francis
Why You DON’T Need to Stretch by J Vincent – Group, 2017 – biofitny.com
Sport stretch by MJ Alter – 1998 – books.google.com
Stretch to win by A Frederick, C Frederick – 2017 – books.google.com
Full Body Stretch Sequence and Top Stretching Tips by I Can – thebettyrocker.com
Stretch-Based Relaxation Training by D Moss – RUNNER-EDMONTON-, 1996 – ATA FOR THE HEALTH AND …
Stretch sensitive reflexes as an adaptive mechanism for maintaining limb stability by CR Carlson – Editors-in-Chief, 2002 – academia.edu
Preventing musculoskeletal disorders in clinical dentistry: strategies to address the mechanisms leading to musculoskeletal disorders by J Shemmell, MA Krutky, EJ Perreault – Clinical Neurophysiology, 2010 – Elsevier