How long should I stretch?
Benefits of stretching
The most widely identified musculoskeletal conditions are the lower back, neck, and shoulder pain that affects the lumbar spine. At a certain point during their lifespan, about 80% of the general population is affected by these conditions. Exercise therapy is commonly used for the treatment of lower back, neck, and shoulder pain. Stretching exercise takes an important place in exercise therapy. Some research has shown that stretching exercises can help relieve discomfort/pain and improve the range of movement. [1] So how to apply stretching correctly? How long should I stretch?
Doses of stretching exercises.
Specialists recommend self-massage and stretch muscles at home. How many times a week and should I stretch? How long should I stretch?
It is necessary especially for those who work long hours. Sitting by the computer at work or after work spending free time on a couch is bad for our body. That lifestyle makes us less mobile, flexible, and functional. Let’s start to stop that. Dedicate time to yourself. Start stretching. Here is some information you can follow for maximum stretch benefit in the shortest time.
Research shows that a better result is achieved if the total stretching time per muscle group is between 5 and 10min. If the total stretching time is longer than 10min, the effect is very similar to 5min. So it is possible to stay at only 5min a week.
How often should I do stretching exercises?
The results of the study show that the effectiveness of stretching exercises 5, 6 or 7 days a week is the best, but between these three-day numbers effect is similar. So we can choose 5 days a week.
How long should I stretch?
During the day, the mentioned time is divided into 1min. per muscle group. It has been scientifically established that after 30sec. delayed stretching, the force generated by the stretching muscle decreases for an hour. So the duration of stretching should be up to 30sec. with 5sec. break 2 times. [2]
Don’t forget to breathe!
Maybe you heard of the stretching technique when you exhale while holding a stretch. And that exhale should be prolonged. That is the right and the most beneficial way to combine stretching and breathing.
Effective breathing strategies can add to the relaxation of tense muscles. While we exhale, our sympathetic nervous system decrease sensitivity. Therefore, deep breathing and also prolonging exhalation can relax muscles more effectively. This fact is supported by scientific analysis. It showed a difference between normal and prolonged exhalation conditions suggesting that prolonged exhalation might ease muscular stretching. Prolonged expiration may be an effective breathing strategy to complement muscular relaxation. [3]
Time flies fast. Let’s take a few minutes a day to make our body more functional.
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Source:
- Gasibat Q, Simbak NB, Aziz AA, Petridis L, Tróznai Z. Stretching exercises to prevent work-related musculoskeletal disorders: A review article. AJSSM. 2017 Aug;5(2):27–37.
- Thomas, Ewan, et al. “The relationship between stretching typology and stretching duration: the effects on range of motion.” International journal of sports medicine 39.04 (2018): 243–254.
- von Schéele BH, Fröjd K. Using a prolonged exhalation breathing sound as a tool in stretching of muscles. Biological Psychology. 1996;3(43):268–9.
