Stretching is Overrated
Contrary to popular belief, stretching before exercise has not been shown to reduce injury or muscle soreness. In fact, static stretching can temporarily make muscles weaker and slower. While flexibility is important, dynamic warm-ups that gradually increase heart rate and move joints through their full range of motion are recommended instead.
You Have to Hold a Stretch for 60 Seconds
Holding a stretch for 60 seconds used to be the gold standard, but newer research found that holding for only 15-30 seconds is equally effective for improving flexibility. Going beyond 30 seconds provides limited benefit. Focus instead on repeating stretches several times with proper form.
Stretching Requires Force or Discomfort
Stretching should never be painful. If a stretch causes pain or shaking muscles, ease out of it. Breathe deeply during stretches instead of forcefully pulling on the muscle in order to relax and allow for greater range of motion. Move slowly and focus on alignment.
Only Flexible People Can Stretch
Anyone at any flexibility level can benefit from stretching! Start slowly and focus on proper alignment rather than trying to push the stretch too far. Over time, flexibility will improve allowing for greater range of motion. Patience and consistency are key.
FAQ
What are some benefits of stretching?
Some benefits of stretching include increased flexibility and range of motion, enhanced coordination, improved circulation, stress relief, and reduced muscle soreness and injury risk.
When should you stretch?
It’s best to stretch after warming up muscles with light aerobic activity. Stretch while muscles are warm and hold each stretch for 15-30 seconds. Stretch again after your workout when muscles are warm.
What is dynamic stretching?
Dynamic stretches gently move joints and muscles through their full range of motion to increase blood flow and flexibility. Examples include arm circles, body weight squats, and lunges.
How often should you stretch?
For best results, try to stretch for 10-15 minutes daily focusing on major muscle groups. Consistency is key when developing flexibility over time.
What muscles should you stretch?
When short on time, prioritize these commonly tight areas: chest, shoulders, lower back, hips, hamstrings, quadriceps, and calves. Even 5 minutes per day can make a difference!
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