These guidelines are for static stretching, which is the traditional kind where you hold a position. (Other mobility work, including dynamic stretching, is still good for you, but it wasn’t included in this study.)
You may remember that when I did a three-minute video with toe touching exercises, I couldn’t quite touch the ground at the start. By the end, I had my palms flat on the ground. This short-term effect is an excellent way to unlock flexibility that you need to use for a given purpose. For example, dancers will stretch right before a practice or performance. And if you need a little extra ankle mobility to get the most out of your squats, or some extra shoulder mobility to do overhead lifts, that’s a great reason to do some stretches for those body parts in your warmup.
For long-term improvement, stretch for 10 minutes per week (per muscle)
If you’re looking to get more flexible in the long term, the number to aim for is 10 minutes, per muscle, per week. Again, this can be broken up. If you have a routine that stretches each muscle for two total minutes (4 sets of 30 seconds, for example), doing that routine five days a week will get you there.
You don’t have to do every stretch in existence; just pick a few muscles or body parts that you’d like to make more flexible. Pick a favorite stretch or two for each, and get into the habit of performing those stretches for a minute each day. Here are some of my favorite stretches to get you started:
The best stretches for your shoulders
The best stretches for your lower back
Should stretching hurt?
Don’t fall into the trap of thinking that stretching is more effective the harder you do it. Stretching doesn’t need to be painful to be effective. The recent study found that hard stretching and gentle stretching both worked about equally well.
Flexibility trainers often say that your best bet is gentle stretching, where you can feel the stretch but it’s not painful. Being gentle about it lets you stretch longer and more often (and enjoy the process more!), which are the factors that really help you to make progress.
Hence then, the article about how much stretching it takes to make you more flexible according to science was published today ( ) and is available on Live Hacker ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( How Much Stretching It Takes to Make You More Flexible, According to Science )
Also on site :