New research shows how long, hard and often you need to stretch to improve your flexibility

Health and Fitness Health and Fitness

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New research shows how long, hard and often you need to stretch to improve your flexibility

^{Published on 2024-12-03 10:33:36 - Phil Bruner, N@N}

The amount of time you should spend stretching will ultimately depend on how many muscles you need to stretch. If you are less flexible, you will likely need to dedicate more time, given you'll have more "tight" muscles to stretch compared to someone more flexible.

The article from The Conversation discusses a comprehensive study on the effectiveness of stretching for improving flexibility. The research, which involved a systematic review and meta-analysis of 104 studies, found that to significantly enhance flexibility, one should engage in stretching at least five times a week, with each session lasting at least six weeks. The study highlighted that both static and dynamic stretching are effective, but static stretching, where a stretch is held for a period, tends to yield better results for increasing range of motion. The optimal duration for each stretch was identified as 30 to 60 seconds, with longer durations not necessarily providing additional benefits. Furthermore, the research indicated that the intensity of the stretch should be at the point of discomfort but not pain, and that consistency over time is key to seeing improvements in flexibility. This new evidence provides a clear guideline for individuals looking to improve their flexibility through stretching routines.

Read the Full The Conversation Article at:
[ https://theconversation.com/new-research-shows-how-long-hard-and-often-you-need-to-stretch-to-improve-your-flexibility-242488 ]