Get More Out of Your Stretching

Most people know that stretching is important to prevent injury, but daily stretching is also important to maintain flexibility as we age. Flexibility naturally declines with aging, which in turn will decrease range of motion in joints causing them to break down sooner. Here are some general rules to keep in mind while doing static stretching.

1. Hold each stretch for a minimum of 30 sec at a time
2. The stretch does not need to be intense. Aim for about 50% of max stretch
3. 5 minutes of stretch time per week per muscle group
4. Stretch a minimum of 3-5 days per week per muscle group

Frequency of stretching matters more than the intensity and duration of the stretch. Only stretching once per week will not be as beneficial as multiple days a week with shorter duration. Frequency and consistency is key. One simple protocol is; 5 days per week with 2 sets of 30 second holds. Give your body time to adapt, it typically takes about 1 month to have a true change in the muscle.

If you have any further questions about best practices for stretching, please schedule an appointment here!