For more on stretching exercises for seniors click here. A study published in the British Journal of Sports Medicine investigated the effects of stretching for different durations on active range of motion and passive range of motion of the lower extremity over five weeks of training.
Active and passive range of motion was measured before and after the training program. Results were as follows:. Hence, when looking to find out how long to stretch, the longer stretch resulted in greater active range of motion, but if looking to increase passive range only, five seconds is fine.
Repeated stretching in one session of static stretching has been looked at in animal studies. Most of the lengthening resulting from the first stretch. References 1. Phys Ther ;77 10 2. J Orthop Sports Phys Ther ; 3. Ioannis, G. Christos, Z. Nikolaos, V. Aikaterini, V. The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older.
Phys Ther ; How long to stretch. Br J Sports Med ;— 6. The biomechanical effets of stretching. While you may feel good after one session, meaningful results take time. The current literature tells us it takes roughly weeks of consistent stretching to make long-term changes to your muscle flexibility.
Looking for more motivation to get started with an exercise regimen? See how far you can get in just one month of yoga , one month of pilates , or one month of running.
You could even get amazing results from kickboxing! Notify me of follow-up comments by email. Notify me of new posts by email. But there are lots of other ways to stretch. Once you find your perfect regimen, what kind of results can you expect from stretching? Research has also shown that stretching can get you in a better mood. More mobility and flexibility This is probably the main goal of most people who start stretching frequently. Becoming more flexible can also help you in the here and now.
Going back to Dr. Less pain If you have lots of little aches and pains, stretching may be able to help you get rid of them. Fewer injuries Stretching increases your flexibility and joint range of motion, which can help relieve pain and prevent injuries. We naturally do it first thing in the morning, reaching high and long into the air to rid our body of tension and stress, yet many of us skip the stretching portion of our workout, promising to do it next time.
Love it or hate it, stretching is an essential component for many in leading a healthy and fit lifestyle. Building a daily stretch sequence is simple and comes with a slew of health benefits, from increasing range of motion and improving flexibility, to warding off the risk of injury —all from just 10 minutes of mat time a day. Meet the Expert. Although stretching serves its individual purpose to each person, collectively, the overriding consensus on stretching is its positive role across many aspects of our health.
But these benefits depend on how and why we stretch. At its simplest, many find stretching a welcome relief.
When viewing stretching as a science, findings on its effectiveness vary, with some experts singing its praises louder than others. Depending on our schedules, routines and workout go-tos, stretch timing will differ from person to person.
This is especially true the more we age, given cartilage can dry out and reduced levels of synovial fluid is produced to lubricate joints. In addition, due to inactivity, muscles and tendons become tighter during sleep, and so a gentle morning stretch is a refreshing wake up for the body.
Stretching also plays a role before and after exercise, both to warm up the body, increase blood flow, and improve flexibility. According to Jeffcoat, a static stretch is achieved by holding a single position for 30 seconds, while dynamic stretching can be conducted in a rep manner for around repetitions.
Similarly, Fornarola recommends holding a static stretch between seconds to achieve a lengthening of muscles and increase in flexibility before repeating a few times to gain the full benefit of the stretch. Mistakes can arise in our body positioning and also the degree of stretch, such as trying too hard to push out with our stretching boundaries, risking tearing of muscle fibers. The muscle has a natural protective response called "the stretch reflex" that allows the muscle to contract in response to the stretch, but pushing beyond this resistance can cause damage and counteracts the goal of stretching.
As a general rule: stretch until you feel an onset of resistance, backing off before any sharp or painful sensations are felt. If it makes you feel worse, stop. Listen to your body and go with what feels good. Stretch the right leg away from the body using the band as a guide. Hold for 30 seconds, slowly inching the leg closer to the torso.
Repeat with the opposite leg. 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. Thanks for visiting.
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