Category: Flexibility

Friday Fitness Tip

2/1/2013

Save your back.

When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position.

Happy Friday!

This variation of the hamstring stretch puts your lower back into flexion and rotation, increasing your risk of injury.

This standing variation of the hamstring stretch is safer for your back - the chest is up and the natural curve in your lower back (lordosis) is maintained.

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Friday Fitness Tip (last one of 2012!)

12/28/2012

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How long should you hold your stretch?

There exists some controversy over how long a stretch should be held. A good common ground seems to be about 20 seconds. If you're under 40, hold your stretches for 15-30 seconds. If you're over 40, hold them for 30-60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Children, and people whose bones are still growing, do not need to hold a passive stretch this long. Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.

Spend twice as much time stretching your tight muscles as your flexible muscles - focus on problem areas.

Many sources also suggest that passive stretches should be performed in sets of 2-5 repetitions with a 15-30 second rest in between each stretch.

Remember to warm-up and to avoid overstretching. Stretching should not be painful.

Happy Friday!

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Friday Fitness Tip

Friday Fitness Tip (last one of 2012!)

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