11 Thoughts on Stretching
Make sure muscles are appropriately warmed up before you stretch doing things like jogging, skipping, jumping jacks, etc. to raise the core body temperature.
Perform stretching at least 2–3 times per week, and ideally 5–7 days per week
Stretch all major muscle groups as well as opposing muscle groups
Focus on the muscles involved in the stretch, minimizing the movement of other body parts
Hold stretches for 15–30 seconds. The American College of Sports Medicine recommends holding a stretch from 15 to 30 seconds for children and 30-40 for adults. Stretch to the limit of movement, not the point of pain. The limit of movement is referred to as the “endpoint” of the stretch.
Keep your breathing slow and rhythmic while holding stretches. Exhale slowly as you extend to the endpoint of the stretch. As you exhale, the diaphragm and thoracic-cavity muscles are relaxing, thus promoting a more effective relaxation of the target muscles.
Stretch the muscles in various positions, as this may improve the overall ROM (range of motion) at the joint
The optimal number of times to repeat a stretch? According to ACSM, 2–4 repetitions of stretching is optimal, as further repetitions do not provide additional benefits.
Stretch after each vigorous workout to encourage mind and body relaxation
If the stretch yields pain, back off the movement and make sure the stretching technique is correct. It may be necessary to try another position or a different exercise.
What is the best flexibility method? In a review of 27 peer-reviewed studies on range-of-motion (ROM) techniques, Thacker et al. noted that all methods have been shown to be very effective in improving ROM, with no clear best method. However, it has been proven that ballistic (bouncing) stretching can hurt more than help. I believe for gymnastics classes a fast four-minute game for kids at the beginning of class is far more valuable and a lot more fun than everyone sitting down in straddle, counting, and holding it for 30 seconds. Ugh--awful.
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