How Long Should I Hold A Stretch?

Stretching should be added to your workout routine because of the wide array of benefits that it brings. However, you may have some questions about it once you get started with this routine.

You may think about things like how long you should hold a stretch, how often should you do it, and when's the best time to do it. You might even think about personalizing your routine so that it will fit your individual needs and goals.

So, if you're having some thoughts about stretching in Vacaville and how to be good at doing it, then this article is for you. This will help you be more knowledgeable about this routine especially on the benefits that it brings.

How long should you hold a stretch?

The best answer is between 30 seconds to 2 minutes. By doing active or dynamic stretching, your movement will allow your muscles to lengthen and keep your blood flowing. Static stretches should be held for a set time, ranging between 30 seconds to 2 minutes.

If you're doing a stretch and you feel the need to release immediately, it's an indication that more time is needed in stretching this area. It's alright to ease your way into it. If you can tolerate the stretch even if it's starting to get uncomfortable, just do it and hold the stretch for 45 seconds up to a minute.

Allow your body some time to relax into the position

Doing stretches will help your body be more relaxed into the position and allow your brain to know that you're not going to get hurt. It's natural that your muscles will experience spasms at the start especially when it's not used to stretching.

If there's a certain area in your body that's feeling tight, injured, or just needs to achieve a goal, you should hold that stretching position for up to 2 minutes.

Know your limits

It's also worth noting that you shouldn't hold a stretch for too long. If you feel pain after a certain stretch, it means that you've been holding it for a long time.

You should understand the limits of your flexibility by intuitively making a connection with your body so that you'll be aware if you're demanding too much from it.

The best time to stretch

You should stretch your body when your muscles are becoming warm, either after a warmup or after your workout as part of your cool-down routine. Or, you can even do some simple stretches on its own.

By doing some stretching exercises after a warmup or before your high-intensity training, you are making your heart rate go down. Make sure that your heart rate is elevated again before you start your workout.

Your muscles are more open and flexible towards the end of the day, so if you're used to an evening workout and switch it up with a morning stretch, you won't get the same amount of flexibility.

How often should you stretch?

If you're stretching regularly and you're not overdoing it, then it will be beneficial for your body. It's best to stretch for a short time daily or almost every day instead of doing it for a long time just a few times per week.

It's best to do a 20- to 30-minute session for at least 3 times per week. If you have a limited time, a 5-minute stretching routine will do just fine.

The benefits of stretching

1. It increases flexibility and range of motion - Doing regular stretches can improve your flexibility and enhance your range of motion. An improved flexibility will open your body, which releases stress and tension in the process. It can also prevent and treat back pain.

Enhancing your range of motion will make your body work efficiently and effectively, thus allowing you to:

• Reduce your chances of injury
• Perform at a higher-level during sports activities
• Do your daily activities with minimal effort

2. It boosts blood flow and circulation - Getting the blood flowing to your muscles provides support to the overall functioning of your body by reducing stress and distributing oxygen throughout your body. This is essential if you spend most of your time sitting throughout the day or you have a sedentary lifestyle.

Increasing blood flow to an injured area can help speed up the recovery process and avoid delayed onset muscle soreness (DOMS).

3. It enhances mood and well-being - Use your flexibility routine as an opportunity to tune-in to yourself. Make it a meditative experience, disconnect from modern distractions like your phone, and listen to your body.

You should allow your body to enter in a rest and digestive state, which will allow yourself to process any emotions that you have and move forward. Make sure to also practice acceptance and forgiveness so that you'll be fully present in every moment.

4. It helps in balancing and aligning your body - Having a symmetrical body isn't possible, but stretching can help your body be more balanced, which will improve your posture and reduce any risks of an injury.

Since you can't achieve full symmetry, you shouldn't let one side compensate for the less flexible side. You should at least spend some extra time on your nondominant side to rehabilitate it.

If you want more expert advice on stretching, you should talk with Dr. Alex Tam of Vacaville. You can visit him on the top chiropractic and holistic in Solano county so make an appointment with him when you can.