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.
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:
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.
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.
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.