Knowing how long to remain in a stretch is key to maximizing the flexibility benefits you receive from your workout. According to MayoClinic.com, stretching plays a key role in any exercise program by increasing flexibility and improving the circulation and range of motion of your body's limbs. Although there is still some debate as to the best "time limit" for remaining in a stretch, with the right information and awareness of your body, practically anyone can estimate the best stretch time for their own muscles.
Types of Stretching
According to the University of Bath, seven specific types of stretching are available for athletes and exercisers: ballistic stretching, dynamic stretching, active stretching, passive stretching, static stretching, isometric stretching and PNF-style stretching. These seven methods can be broken down to two stretch methods and philosophies: dynamic or movement-oriented stretching, and static or motionless stretching.
Debate
There are a number of contradicting philosophies when it comes to stretching. While some personal trainers recommend completing your stretches in three sets of 30 seconds, others claim that 15 minutes or more are required to fully fatigue a muscle's stretch receptors, resulting in a deeper stretch. According to the American Academy of Orthopaedic Surgeons, most stretches can be effective after only 30 seconds of stretching.
Mechanics of Proper Stretching
One thing that is not often debated is the necessity of warming up before stretching. This generally involves a five- to 10-minute period of basic aerobic activity such as stepping or walking at a brisk pace. Once your muscles are warm and receptive to stretching, the University of Bath recommends stretching out the body in the following order: the back, sides, neck, forearms and wrists, triceps, pectorals, buttocks, groin, thighs, calves, shins, hamstrings and, finally, instep. According to conventional wisdom, do not begin counting your stretch until you are fully into the deepest part of the stretch that you can maintain.
Safe Stretching
MayoClinic.com recommends keeping your stretches gentle, breathing freely as you time your stretches for 30 seconds to two minutes. For static stretches, reduce the urge to bounce and instead focus on gently easing through the tension of your muscles. If you experience any pain during the stretch, pull back until the pain goes away and mentally record the limit to your flexibility. To determine the best type of stretching for your body type, consult a gym employee or personal trainer. Consult a doctor before embarking on any strenuous fitness regimen.
