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Question
Posted by: Me | 2010-08-27

Flexability

Hi there

I''ve just realised how inflexible i am. When i do stretches after attempting to excercise it really hurts. So how do i increase my flexability, do i just hold the stretch as lon as possible or just push myself more?

thanks!

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Our expert says:
Expert ImageFitnessDoc

Hi there

Don't overstretch - you'll get more injured if you do. You kind of have to go slowly into the stretch until you reach the end of the range of motion, and then hold it there, don't bounce. They say to hold it for 20 to 30 seconds, then release, and then repeat 3 times. What you should find is that each time you repeat this, you can go a little further. And as you hold it for 20 seconds, you'll find that at first, it's super tight, but then after 5 seconds, you can "EDGE" forward a tiny bit, and again and so forth.

That's part of a reflex nerve control of muscle. But the key is that you don't bounce and you don't push yourself through that point of resistance, because you will become injured.

Also, stretch when you're warm, not cold. a short run before, as opposed to stretch and then start exercises.

Finally, being super flexible doesn't necessarily mean fewer injuries, so don't overdo the stretching,it actually isn't as important as we've been led to believe

Good luck

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1
Our users say:
Posted by: fitnessdoc | 2010-08-30

Hi there

Don't overstretch - you'll get more injured if you do. You kind of have to go slowly into the stretch until you reach the end of the range of motion, and then hold it there, don't bounce. They say to hold it for 20 to 30 seconds, then release, and then repeat 3 times. What you should find is that each time you repeat this, you can go a little further. And as you hold it for 20 seconds, you'll find that at first, it's super tight, but then after 5 seconds, you can "EDGE" forward a tiny bit, and again and so forth.

That's part of a reflex nerve control of muscle. But the key is that you don't bounce and you don't push yourself through that point of resistance, because you will become injured.

Also, stretch when you're warm, not cold. a short run before, as opposed to stretch and then start exercises.

Finally, being super flexible doesn't necessarily mean fewer injuries, so don't overdo the stretching,it actually isn't as important as we've been led to believe

Good luck

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