Stretching questions

[the.gladiator1987]

So been reading about stretching and flexibility, and I keep reading different things. Keep in mind that I am probably more unflexible than others, cant touch my toes without pain.

1) Is 20 seconds long enough to hold each stretch?

2) Ive read that each stretch should be done in 2-3 sets, is that necessary?

3) Is it OK to stretch 2-3x a day? Of course after a warm up (jog)

 

[JDid23]

i've heard static stretching is bad for muscles before a workout, but ok to do at the end..... andalite has posted some good dynamic stretching to do before a workout in a lot of threads.

 

[InGreatShape]

I usually hold my stretches for about 10 seconds or so. 20 seems a bit to long if you ask me.

 

[oso0960]

i've heard static stretching is bad for muscles before a workout, but ok to do at the end..... andalite has posted some good dynamic stretching to do before a workout in a lot of threads.

Definitely.

I like 20 second...sources say 15 is "best" but sometimes i like to hold even for 30s.

not necessary. Probably get more flexible quicker if you stretched in sets.

Yes, but like JDid said, dynamic/ballistic before, static after. Especially for you lol. Static stretching inhibits power output for a little while after the stretching session.

 

[the.gladiator1987]

Thanks guys. This is just for static stretching. I never do this before a workout, I always warm up with a jog, then do some dynamic stretching.

Basically I want top get flexible quicker but then Ill do 3-5x a week just to maintain. So I guess Ill try out 30 second holds, 2-3 sets, ans 2-3 x a day and let you guys know!

 

[joe d]

i hold all of my stretches for about 60 seconds

 

[rahl]

I hold for at least 30 seconds and breathe into them. If you learn how to properly breathe through a stretch you will get a much better stretch.

 

[the.gladiator1987]

I hold for at least 30 seconds and breathe into them. If you learn how to properly breathe through a stretch you will get a much better stretch.

u mean exhale as your increasing the toughness of the stretch?

 

[Dial_tone]

I hold for 15-30 seconds depending, each stretch for 3 reps. Try to go a lil farther each time.

 

[rahl]

u mean exhale as your increasing the toughness of the stretch?

The opposite actually. You can inhale deeper into a stretch but be careful until you practice it. You can push it too far really easy with breathing INTO it. I used to be just as inflexible but not anymore. It's a yoga concept basically. I took some yoga after a back injury and I really learned how to stretch better. Might want to look into it.