The Right Stretching Frequency – How Often Should You Stretch?
As a regular runner and exerciser, stretching is a very important part of my exercising routine. I actually enjoy stretching a lot. The questions often asked are how often should you stretch? Should you stretch before or after exercising? The main focus of this article is the frequency of stretching.
To begin with, what is stretching?
Stretching is a physical exercise in which a precise muscle is purposely flexed or extended in order to improve the muscle’s elasticity and achieve a relaxed muscle tone. It is a way of achieving painless muscle flexibility. This form of exercise is good for injuries like heel spurs and plantar fasciitis. For Example, you can view a Stretch Exercise at here (Check grammaly this sentence, i will link this sentence to “stretches for heel spurs)
Why is stretching done?
Different people want to obtain different goals from stretching. There are those who stretch to obtain flexibility, there are those who aim to prevent injuries when exercising, others want to be better performers in sports, there are those who stretch to lessen pain like heel spur, ball of foot pain or Achilles tendonitis. Stretching can also improve the general health.
This comes down to the main question, how often should you stretch? Stretching is an activity that you can and should do every day of the week. It is that important. Stretching should be in cooperated in your daily routine without failing.
Many people assume the more you stretch the better but that is not quite the case. It is all about the frequency of stretching and the period of time you should take while stretching to avoid wasting a lot of time and not getting any results. It also depend on why you are stretching, e.g. to relieve metatarsalgia pain.
There are a number of stretching exercises but the most common ones are dynamic stretching and static stretching. There are also stretches done to ease pain due to plantar fasciitis, peroneal tendonitis or metatarsalgia.
The most common type of stretching done is static stretching as it is done to extend a rigid muscle by taking it passively to its end range for a lengthened period of time. Static stretching for 30 seconds per day for each leg about 4 times a week can give you effective results.
How long should I stretch for?
If you are focusing on stretching a particular muscle, 30 seconds is enough to untangle the knots in your muscles. If you prolong it, you might just end up getting tired which actually beats the purpose of stretching to begin with. If you stretch for more than 30 seconds it won’t have any significant effect on your muscles.
30 seconds should not be the few 30 seconds you count in your head. This is the full 30 seconds a clock counts. Have a timer with you to help you achieve all the 30 seconds without fail.
How often should you stretch in a day?
Stretching 1 to 3 times a day will give you some improvements in your muscles. The trick with stretching is not to overdo it or under do it. It is important to know the required frequency range.
How often should you stretch in a week?
I did a little bit of research and discovered that stretching four times a week provided a great range of flexibility and stress release on your muscles. The recommended number of times per week is 3-7 times a week.
Should you stretch before or after exercising? This is a frequently asked thought. Research suggests that dynamic stretching, which is aimed at preparing or warming up a muscle for an activity or sport should be performed before exercising. This is good for increasing blood flow to the muscles and warming up your muscles for exercising.
Static stretches are good stretches after exercising. Static stretches relax you muscles which is much needed after exercising than before exercising. After exercising the muscles are all stiff and tense so static stretching done immediately after exercises relieve the stiffness.
Why is stretching important?
Stretching is important in increasing blood flow through your entire body. It is a great way to activate your body. Stretching helps you balance longer since your body is fully awakened. This is why you should stretch often.
Stretching helps you move around more easily with less pain. It relieves any stiff and strain muscles you might be having. Simple stretches like leg bends, shoulder shrugs and wrist bends can ease out all the tense muscles you might be having.
Stretching is also very important in taming any sort of tension you have, both physically and mentally. When your tense and tight muscles are relieved, you are tricked into feeling more relaxed. Stretching should be a painless experience. If you feel any pain then you are doing it wrong.
As we conclude
Just to recap the important details, stretching should be done for 30 second, 1-3 times a day, 3-7 times and a week. Dynamic stretches should be used before exercising as they warm up your muscles while static stretches should be done after exercising to relax you muscles. All this is aimed at improving your muscle flexibility. yoga is also a great way of attaining muscle flexibility. it is good to do some yoga which ensures regular stretching for lengthening and relaxing of the muscles.
In case you have any other questions on the specifics, you can consult your physical therapist to help you out on the exact stretches needed. Remember stretching should be painless, if it is painful, you are doing it wrong. Did you find the article helpful? Did it answer your questions? Feel free to add any additional content or pop any questions you have about the frequency of stretching.