Stretching routines are different for every person. There are general guidelines to follow, but once you have stretched for a while, you’ll discover which routine works best for you. Some stretching experts believe that stretches should be held for two seconds and repeated eight to ten times. Others suggest holding the stretch for ten seconds and repeating it two to five times. Holding a stretch should range from two to ten seconds and should be repeated up to ten times but not less than twice, depending on the duration of the stretch. The longer a stretch is held, the fewer repetitions are necessary. Shorter stretches require more repetition.
Stretching for two seconds and repeating ten times is recommended because when stretching a muscle, its counterpart relaxes. Shorter stretches with more repetitions increase blood flow and oxygen and provide a safe range of motion for the muscles. There is no exact guideline for stretching because every person has different muscles to stretch based on the kind of exercise, condition of muscles, or possible injuries. You must determine what is best for your stretching routine.
Stretch before and after the exercise or sport you do. Take a walk or light run for three to five minutes before stretching. After the activity, direct the stretching to the muscles that is used most or feels most tense. It’s important to always stretch before an activity, but it’s also important to stretch afterward. If that isn’t an option, stretching at night before bed is recommended.
Flexibility routines or stretching routines can also aid in weight loss because stretching is an activity that burns calories. Stretching, even though it’s light activity, can lead to more intensive activity and beats being sedentary.
