Do you stretch but you're still tight and sore? Wonder why you even bother?
Do you want to improve your range of motion and move freely?
If so, then this page is for you. Below is 3 key tip for you to use your valuable stretch time to actually make a difference.
Express Stretching Tip 1 - How long do I hold a stretch for?
Hold a static stretch at 7 out of 10 intensity for 60 to 90 seconds. This causes the receptors in the stretched area to quiet down, allowing more length in the tissues.
If you are recovering from a tendon issue, like Achilles’ tendon issues for example, then hold the stretch for 2 minutes. Using this longer stretch time can make changes to the tissue length and improve your range of motion.
Express Stretching Tip 2 - Should I do static or dynamic stretching before a workout?
Do you realise that stretching before a training session can cost you results?
When done before a training session, static stretching has been shown to reduce muscle strength during that workout. Instead, I recommend a dynamic warm up involving range of motion exercises that keep you moving.
Static stretching after a workout or as a stand alone recovery session is amazing, but please reserve it for then.
Express stretch tip 3 - How do I stretch the right muscles?
Do you feel your stretching in the right areas? Do you want more from your stretching time?
By making some small adjustments to your positioning and angles, you can massively improve the benefits from your stretching. Pay attention when you are stretching. Be specific on what you are stretching and adjust your position until you hit that area.
You could also use a table, bench, step, towel, wall or door frame...whatever helps you get the stretch that you're searching for.
If you have stiff and sore muscles, feel general tightness and you want to improve your results using better stretching technique, then check out our video library.
Written by Dr. Jess Harvey B.Sc. (Anat, Phys), B.Ap.Sci (Comp. Med.), Ma Osteo., Registered Osteopath and Director of Head 2 Toe Health.
We provide Osteopathy, Acupuncture, Massage, Life Coaching and Counselling in Springwood (Brisbane) and Oxenford (Gold Coast). We aim to get you as well as possible, as fast as possible, permanently. We believe in a thorough approach to restoring and maintaining health and address many aspects of our lifestyles that can contribute to pain, stiffness, dis-ease and disease. For any further information, please contact us on firstname.lastname@example.org or 07) 3208 8308.
This information is intended as a general guide only and is not specific for any particular condition or situation. This information is for educational purposes only. Please seek specific advice for your individual circumstances.