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Old 06-12-21, 05:42 PM  
sugar rose
 
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Stretching: To hold or not to hold?

Some instructors say you should hold a stretch for at least a minute to get any benefit, but Miranda Esmonde-White says you have to keep moving and you shouldn't hold a stretch because it tightens the muscles.

What do you think? What has helped you become more flexible?
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Old 06-12-21, 09:19 PM  
Softshoe
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Stretching has changed for me since Lastics and Donna Flagg. She says "stretch in motion: holding a stretch misses the point." "Don't hold a static position or bounce." "Do continue to pull one end of the working area away from the other."
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Old 06-12-21, 09:21 PM  
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Location: West coast of Canada, eh. ;)
As someone who loves & does both Essentrics & yin yoga, I get benefits from both.
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Old 06-12-21, 09:35 PM  
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Quote:
Originally Posted by yogapam View Post
As someone who loves & does both Essentrics & yin yoga, I get benefits from both.
I agree with Pam 100%!
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Old 06-13-21, 07:30 AM  
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Through the years, I've had physical therapy for various body parts and they always tell me to hold the stretch for 30 seconds and to do it three times. So hold 30 seconds, release, repeat, repeat. But then they also have me do exercises that stretch the area in question in a dynamic, repetitive way. So--maybe both are good?

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Old 06-13-21, 07:38 AM  
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Definitely a combination for me too.

What works best for me is to do dynamic, flowing
mobility stretches before I workout.

During the workout, I do mobility stretching in between sets of strength and during rest intervals of intense cardio, too.

After I workout, I hold my stretches longer and tense the muscle before stretching. I feel a nice release after holding around 15 seconds so I stop there.
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Old 06-13-21, 01:39 PM  
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I'm with Pam!
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Old 06-14-21, 09:41 AM  
sugar rose
 
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Originally Posted by fanofladyvols View Post
What works best for me is to do dynamic, flowing mobility stretches before I workout.

During the workout, I do mobility stretching in between sets of strength and during rest intervals of intense cardio, too.
When you say dynamic mobility stretches, do you mean Essentric-style movements? Are there other instructors/workouts you use for this type of stretch?
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Old 06-14-21, 11:25 AM  
fanofladyvols
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Quote:
Originally Posted by sugar rose View Post
When you say dynamic mobility stretches, do you mean Essentric-style movements? Are there other instructors/workouts you use for this type of stretch?
Yes, describing them as essentric style would be fair. But there are many more instructors who advocate caring for your body in this way (David Jack, BJ Gaddour, Tracie Long, Dave Schmidt, Lauren Brooks, Jessica Valant etc) .. I also hunt down exercises from PTs and there are an overwhelming amount of posts on insta.
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Old 06-14-21, 08:00 PM  
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I try to hold a stretch for between 15 and 30 seconds. Sometimes I will move the muscle as I'm doing it, sometimes I don't, so I guess I'm in the camp with those who do both. I probably need to do more of the "mobility" type stretches than I currently do.

I have heard that the muscle needs at least 15 seconds to relax enough to get a benefit, so I'm puzzled when instructors do short 5 second stretches after a workout. I guess it's due to time constraints, but I don't feel like I get a benefit in that little bit of time so I'll frequently do my own stretches at my own pace.
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