Up up until around 10 years back, many people stretched prior to workouts by holding a position without moving until it was uncomfortable. It was thought that stretching would lengthen muscles and enhance physical performance. Then researches started to turn up that demonstrated that pre-exercise stretching actually minimized sports performance. This suggested that for optimal performance one should not stretch immediately before an event. Nevertheless, current researches have actually now exposed that the detrimental effects only accompany longer period stretches that are held for 60 seconds or even more.
Existing guidelines recommend that activity be preceded by aerobic workout such as plyometrics or sport certain drills. Nonetheless sports that need fixed versatility such as dancing, gymnastics and hockey goaltenders must still be stretching before competitors in addition to a dynamic warm-up.
Versatility lowers as we age, however it has actually been shown that versatility can be improved across any age groups through stretching. It enhances joint range of activity and minimizes tightness in a muscle. Stretching can therefore play an essential role in dealing with muscular skeletal injuries, postural stability and balance.
It is suggested that the majority of adults ought to stretch in order to enhance variety of activity. Stretching is most efficient when a muscle is warm. Light physical activity, using a moist heat pack or taking a warm bath prior to stretching are great ways to heat up a muscle prior to stretching.
For effectiveness, stretching will be done as follows:
A minimum of three times a week.
Hold each stretch from 10-30 seconds.
Repeat two to four times.
If you have any questions or would like us to establish a stretching program for you, give us a call for an assessment.