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Flexibility training
(stretching) is an important
Frequency:
Stretching should be performed a minimum of 2 days per week. However, you may
stretch as often as you like, up to 4 to 5 days per week. Once you begin
stretching, you may notice it helps you feel better and you might want to
stretch everyday. Intensity:
Stretching should be a gentle movement. Begin the stretch gradually and go until
you feel a slight stretch in the desired muscle. Stretching should not be
painful. Once you feel the stretch, that is as far as you need to stretch the
muscle. Anything more may cause injury. Do not use jerking movements to perform
the stretch. This may also cause injury. Therefore, flexibility training is
performed at a relatively moderate or low intensity. Duration: I believe that any stretching is better than not
stretching. You should perform stretches for all of the major muscle groups. I
believe you should hold each stretch for a minimum of 10 seconds and if the
stretch feels good, you may hold it for longer. If time permits, you may repeat
the stretch. I recommend stretching
after an exercise session (either aerobic or resistance training), when the
muscles are tight and tired and stretching will help them recover and stay
healthy. However, you may also stretch before exercising. If you do, be sure to
warm-up before to prevent injury. Think of your muscles like taffy. If you
stretch taffy that has not been warmed-up (cold taffy), it breaks. If you warm
up taffy, you can stretch it a long way without it breaking. This is what
happens on muscles as well. |
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