How long should we be stretching for?
We all know we should be stretching often for the health of our musculoskeletal system, but how long are we supposed to stretch for?
When discussing holding a static stretch (moving into a gentle stretch and holding the position), it is first important to understand when is the ideal time for this type of stretch. Evidence has demonstrated that static stretching is not effective as a warm up for most exercise, and is more effective as a ‘cool down’ routine or muscle rehabilitation. If you are looking to mobilise prior to more intensive exercise, it is more beneficial to warm up with lighter exercise and “limber-up” with dynamic stretch techniques – ask us how!
Static stretching has been shown to be most effective if held for 30 seconds, for 2-4 repetitions. Evidence has demonstrated that there is no further effect on a muscle by holding the stretch longer than 30 seconds or repeated it more than 2-4 times.
If you are unsure on where to start with stretching or are experiencing musculoskeletal pain contact us on (07)38921440 or book online via the contact page!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
https://academic.oup.com/ptj/article-abstract/74/9/845/2729345?login=true
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