How many seconds should i stretch

March 22, This is how long you should be holding a stretch Some experts believe two to three seconds is fine, while others support the more traditional minute. Fitness Muscles.

Engrained in us since middle school sports is the need a stretch before and after every workout. So much so, that you still hold your stretches for about that long. For example, if you want to stretch your hamstring, you should engage your opposite muscle group, which is the quadricep, so that the hamstring can relax. Post-workout, it helps flush out metabolic waste therefore speeding up recovery.

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These simple, yet effective moves can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Whether you're an armchair athlete or a sports enthusiast, this Special Health Report, Stretching: 35 exercises to improve flexibility and reduce pain , from the experts at Harvard Medical School will show you how to create effective stretching routines that meet your needs and ability.

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Repeat each stretch two to four times to achieve a total of 60 seconds of stretching for the muscle. Aim to stretch all major muscles, including the hamstrings, hips, quadriceps, back, shoulders, chest and arms.

Children and adolescents whose bones are still growing should avoid excessive stretching, says Michael J. Alter in the "Science of Flexibility. Long, static stretches just compound the tension. A seven- to second hold for each stretch is sufficient for this population. In certain scenarios, you could hold a stretch for one minute or longer. In Yin yoga, for example, you hold poses, or static stretches, for several minutes at a time.

The theory is that these longer holds facilitate stretching of the connective tissues, including the tendons and fascia, which can become tight and inhibit full range of motion. No research has been conducted to prove these longer stretches provide any added benefit. Stretching a cold muscle with static moves is not recommended.