Length Of A Stretch Hold During Exercise

Stretching is an essential part of your workout. Stretching can enhance the range of motion of your muscles and joints, prevent injury, reduce tension and soreness and prepare your mind for exercise. There are different types of stretches that should be done in a specific manner and held for a certain amount of time.

Types

There are two general types of stretches: dynamic and static. These terms refer to the movement or lack of movement performed during the stretch. A dynamic stretch works to elongate the muscle and warm up the connective tissue and joints through movement. Static stretching involves the elongation of a muscle without movement. Passive stretching is the most common form of static stretching which involves the limb or muscle group being supported while stretching. For example, stretching out your leg while resting it on the ground.

Length

The length of a stretch hold varies based on the type of stretch you are performing. A dynamic stretch is not held, instead you are constantly keeping your muscles and joints in motion. These types of warm up stretches are done in sets of between eight and 12 repetitions. A static stretch is held for a period of time. Hold your static stretch for up to 30 seconds, the closer you can get to this time frame, the greater the benefit.

When To Stretch

Stretching can be done before and after your exercise program. Use either dynamic stretching or static stretching to increase blood flow, lubricate the joints that will be performing and increase body temperature of joints and muscles before your workout. During your warm up, participate in dynamic stretches, as some evidence indicates that static stretching may reduce performance. After exercise, focus on static stretching to relax and recover your muscles. A good flexibility program should be included in both your warm up and cool down.

Safety

To perform a safe and effective stretching routine, stretch all of your major muscle groups. Emphasize the muscles that you will be using specific to your sport or activity. When performing a static stretch, stretch your muscle as far as you can without feeling pain. If you feel pain, you have stretched your muscle too far, ease back and only increase the stretch as you tolerate it.