Stretching to improve our range of motion. According to NASM Corrective Exercise Manual stretching is an effective way to increase available range of motion limited by overactive and shortened myofascial tissues.
How long to stretch?
This is a common question, how long should one stretch for? According to the Corrective Exercise Manual by NASM , studies found that hamstring stretches held for 30 seconds. Performed five times a week. Help produce changes in knee extension. Other studies so effective stretching held 15 to 30 seconds.
What level of intensity should one use?
Studies recommend stretching to the point of this comfort, however, one should be careful not to stretch past the point of this comfort as this can cause injury.
How long should a stretching program last four?
NASM recommends a stretching program incorporating stretches, 30 to 60 seconds (although 5 to 15 seconds can also be applied) for a total of two to six weeks, three to five days per week.
This can help prevent injury and increase elasticity, always consult with a medical professional before starting any exercise program.
Remember, exercise should be fun and exercise is not work.
Your Doctor of Physical Therapy and NASM/ISSA fitness professional.
Dr. Manuel Arruffat PT DPT
NASM CPT CES PES Flexibility Coach