Stretching had been a very common exercise regime.

In terms of stretching, muscle tension is usually inversely related to length: decreased muscular tension is related to increased muscle length, while increased muscular tension is related to decreased muscle length.

Types of stretching are choose based on the cause of the tightness and the purpose of doing the stretches.

From the American College of Sports Medicine, static stretching for most individuals is preceded by an active warm-up, at least 2 to 3 days per  week.

Each stretch should be held 15-30 seconds and repeated 2 to 4 times.

However, from the result from researches, older adults may need longer stretch times (60seconds) than the recommended 15-30seconds hold.

PNF-type stretching had been shown to be more effective for immediate result.

Dynamic stretching would be recommended for warm up for athletes who is going for a competition or activity aiming to avoid decrease in strength and performance.

Last but not least, those who having joint contractures do not appear to benefit from stretching.

Therefore, always consult a medical professional before starting your exercise routine for better exercise outcome!

Article by

Kwa Hsiang Yee


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