Hence the first four weeks were for measuring the gain in flexibility and the last four for measuring the decline in flexibility 3.
From the results, it was seen that there were no significant differences in the rate of flexibility gain and the rate of flexibility decline in all groups except the control group, of course 3. All four groups increased their hip flexibility in the first four weeks, and all had a similar rate of flexibility decline in the last four weeks. All groups were able to retain significant gains at the end of the study. It goes without saying but the people who were stretching at least 6 times a week gained more than those who were stretching at least 3 times a week.
The gender of the people did not influence the rate of the changes in flexibility. From the results, stretching was equally effective for those who stretched daily or three times a week, provided they stretched at least twice in a day. There was also no difference in terms of the stretching response across the genders even though women are said to be more flexible than men 3.
Since now you know how often you should stretch, what are the benefits of stretching? Being flexible is always a good thing. When you are flexible, you reduce the risks of getting back pain. Flexibility also helps treat back pain. When you have an increased range of motion, your body is able to be more effective at performing all your daily normal activities.
You are also inclined to perform better in sporting events. When you have an increased range of motion, your chances of getting injuries are reduced. Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start transforming your life with BetterMe! We all want to have a good posture. A good posture helps with confidence as well as reduces the chances of getting complications like back pains.
When you stretch, blood is able to move to all the muscles, and this enables blood to provide the muscles with the oxygen they need. This helps with the overall functioning of your body. Improved blood circulation may also be important in speeding the recovery process of your muscles. For one, while stretching , you need to make sure you target all the major muscle groups 4. Another thing you should do is to warm up first before stretching 1.
This is particularly important if you are going for static stretches. Stretching while your muscles are cold can increase your chances of getting injured.
Another thing to note is that for stretches to be effective, you need to hold them for at least 30 seconds 1. It takes time to lengthen a tissue safely. You should not bounce while stretching. Did you find this article useful? Please tell us why Submit.
Mindful Wellness for One. Teen Cuisine - Oscoda High School p. Show Me Nutrition Kindergarten. Related Content. Flexibility can be improved by properly applying a variety of stretching techniques such as various Will stretching before a game affect my performance? Mike Clark, DPT. Static stretching one form of flexibility will relax the muscle being stretched and could decr What is an effective stretch for tight hips?
The results of the study revealed there were no significant differences in the rate of grain or loss of hamstring flexibility between the different stretching protocols. All of the stretching groups gained range of motion in the hip when comparing pre-study measurement to measurements taken on week 4. The sex of the subjects did not influence changes in range of motion, and the control group did not see any changes. After the stretching was stopped, the rate of loss was similar for all 4 stretching groups, and every group retained a siginificant portion of their gains at the end of the study.
The thing to learn from this study is that a little stretching can go a long way, as it turns out. Stretching as few as three times per week still resulted in mobility gains. For people pressed for time or for athletes wiht busy training schedules, daily stretching might not actually be necessary.
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