Stretching increases range of motion, improves performance, boosts blood circulation, and strengthens the muscles. Assisted stretching can also help people who find it challenging to complete the routines and get the benefits without hard work. Below is an overview of how long a stretching routine should last.
How Long Should Assisted Stretching Last?
Assisted stretches involve using special tools and massage to induce the stretching motions and reap the benefits of conventional stretching exercises without the strain. Most stretchologists use PNF (proprioceptive neuromuscular facilitation) to produce deep muscle stretches.
The technique uses short, low-intensity contractions and increases the muscle length for better neuromuscular efficiency. An assisted stretch session can last up to 30 minutes or more, depending on the nature of fatigue and discomfort. 2 to 3 sessions per week is the ideal start.
How Long Should I Hold My Stretch?
A stretching hold should last between 10 seconds and 3 minutes. If the position is painful and demands quick release, it is a sign the area needs more stretches. Physiotherapists recommend starting with 10-second holds and building endurance to hold for longer (1-3 minutes).
Everyone has unique needs, so there’s no standard stretching routine or frequency. Once stretches are part of a regimen, participants can hold a stretch for longer without feeling any pain. Overstretching is always a concern, which is why a physiotherapist should be present.
How Often Should I Perform Stretches?
A stretching routine should last 20 to 30 minutes, and more is better, provided you aren’t overdoing it. Holding each stretching position for 60 seconds without breaking is an ideal start, but newbies can opt for four 15-second holds or three 20-second holds to reach the target.
Studies recommend stretching exercises targeting all major muscle-tendon groups, including the neck and shoulders, chest, trunk, back, hips, legs, and ankles. Beginners should stretch two to three times a week, spending 60 seconds per exercise and 20 minutes per session.
How Long Should I Perform Stretching Exercises?
Each stretching exercise has unique rules, but physiotherapists and stretchologists recommend easing into the routine and giving the body time to relax into a position. Understanding one’s limitations is key to preventing injuries and progressing into longer holds.Some stretchologists offer 30-minute and 60-minute stretching sessions featuring a wide range of exercises targeting different muscles groups. Below are some tips for how long stretching exercises should last:
1. Start With Shorter Holds
First-timers should begin with short 10-second holds and work their way up. Stretching is a workout, and you’ll get better with time. Attempting longer 3-minute holds can cause more damage than good.
2. Maintain Perfect Form
All stretching exercises should follow perfect form to guarantee desired results. Perfect shape and movement also prevent injuries, increase range of motion, and improve performance, eliminating unnecessary strain on joints and muscles.
3. Listen to your Body
For beginners, stretching may induce painful spasms, tricking the brain into thinking you’ll get hurt. Everyone has limitations, so paying attention to your body is crucial. If the hold is painful and unbearable, it’s best to break and reset.
Stretch Specialists in Seattle
Stretching has many benefits, and working with a stretchologists ensures you get maximum benefits from each session. Stretch 22 provides a team of professional physiotherapists and stretchologists in Seattle to help you fend of discomfort and achieve top performance.