what is the best time to stretch

[Bretty101]

I fink in the evenings when your relaxing.

 

Stretching is all about training your muscles to relax (rather then contract) when extended . Therefore stretch when your relaxing, most often in front of the TV in the evenings.

 

Bretty

[KickChick]

The best time to stretch and work on that flexibility, is the time that fits best into your schedule.

 

I stretch every morning and every night.

 

Bon and Withers are right on the $$ with the dynamic stretching! At the beginning of any type of physical activity, it is important to warm up the muscles you will be working for a few minutes. For example, if you were going to go for a jog or brisk walk, you should start off by walking and gradually increase the pace until your muscles feel warm enough to push yourself further. When warming up, do exercises that involve the same types of range of motion that you will be using ... this is what you call "dynamic stretching".

 

If you are going to be lifting weights, do a light set of weights for each of the muscle groups you will be working before you push them to their max. After you are done working out, it is important to bring your heart rate back down, by decreasing the intensity of your workout ( go back to a slower pace walk before sitting down). After a few minutes of cooling down, your muscles are still warm, but your heart rate is low enough to begin stretching. This is what I do after my cardiokickbox classes. It is important to stretch out all of the muscles you worked before finishing your workout. Not stretching will give you a decreased range of motion over time and lead to problems. For example, failing to stretch out your hamstrings (the back of your thigh), will lead to lower back problems. Make sure you hold each stretch for at least 15 seconds (for older folks a bit longer is better!).... but the longer the better for everyone. You should feel a pull in the muscle you are stretching, but never any pain. When stretching, never bounce!--->ballistic stretching ... always hold the stretch in a static position. Once you feel comfortable in that position (usually after about 10-20 seconds) try and stretch a little further. This will increase your flexibility over time, leaving you less prone to injury.

 

And don't forget to breathe into the stretch.

 

_________________

 

KarateForums Sensei

 

1st dan Tae Kwon Do (ITF)

 

Cardio/Fitness Kickboxing Instr.

 

[ This Message was edited by: KickChick on 2002-07-22 15:14 ]

[Jack]

Yes, breathing is very important. Breath deeply into your abdomin during your stretch, that cannot be stressed enough! A good rule of thumb I have heard concerning the duration of a stretch is that for minor stretches 15 seconds is good for a warmup, and 30 seconds for cooldown/increasing flexibility, while for major stretches 30 seconds for wamrup and 60 seconds for cooldown is good.