Healthy Stretches

By Ehren Allen, DPT/Certified Orthopedic Manual Therapist

Healthy Stretches Are An Important Part of an Exercise Program.

Healthy stretches to keep you moving are an important part of a regular exercise program.  It is important to realize that stretching is not just an activity to do prior to exercise.  Stretching is an exercise that is important to keep muscles and tendons healthy.  Healthy Stretches are important for all the muscles in the body.

image of woman bringing knees to chest for healthy stretches

Healthy Stretches to Keep You Moving

How Long Do You Hold a Stretch?

The quick answer is to hold a stretch for at least 30 seconds.  It takes a least 30 seconds to allow the fibers to relax and help to remodel the tissue.  This is important to lengthen the muscle.  Here are some popular stretches:

Hamstring stretches for low back pain

Seated hamstring stretch

iliotibial band ITB stretch with belt

iliotibial band ITB stretch with belt

Calf Stretching

Calf Stretch can help prevent strains

If you are warming up for an exercise, consider a dynamic warm-up instead of the long holds.  This may include lunges, jumping jacks, etc.  A dynamic warm-up can be more helpful to prepare for physical exercise or activity.  Static or sustained holds are typically more beneficial after exercise.

To learn more about Healthy Stretches to keep you moving, Read our Article on Healthy Stretches.  To schedule for physical therapy at a JOI Rehab Center, please call 904-858-7045. 

What do I do if I have pain with stretching?

If you have muscle or tendon issues, the Jacksonville Orthopedic Institute is here to help.  JOI offers ASAP Fracture and Injury Services so that you can be seen quickly for your injuries.   We also offer Telehealth visits so that you can be seen from your home.

Related Articles: Dynamic Stretching Routine, Does Stretching Help? and Types of Stretches and When To Use Them.

If you would like to make an appointment with one of our Orthopedic Specialists, Call 904-JOI-2000, schedule online, or click the link below.

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Ehren Allen, DPT, COMT

Image of Ehren Allen, DPT, COMT – Content Writer

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