Should I stay in a stretched position for 10 min., 20 min., 30 min.? Should I stay in a stretched position for 30 seconds, walk it off and then do it agian?
2007-07-22 20:02:19 · 6 answers · asked by GuerillaRadio 1 in Sports ➔ Martial Arts
Stretch machines do work, unlike people they do not give so you get a fuller stretch. I would do more than just the stretch machine though, most machines just work on splits. Which is important but not benificial enough as working on all types of stretching. I would warm up and stretch once in the morning, sometime in the after noon, and then once before you go to sleep.
2007-07-22 20:24:38 · answer #1 · answered by D.B.K. S 2 · 0⤊ 0⤋
Leg Stretch Machine
2016-10-01 10:37:13 · answer #2 · answered by ? 4 · 0⤊ 0⤋
Stretching machines work very well for people that have an injury or are coming back after an injury and I have used them in the past when that was the case for me. They allow you to relax and take the weight off of your legs completely so that you can more easily stretch and not strain those areas that are or were injured.
A good warm up is best before just as in any other stretching and you should breath properly when using them. That is out through the mouth on the initial extension and in through the nose and out through the mouth when holding the stretch. Breathing this way helps to relax you and give you a more efficient stretch much like Yoga does. I used to do three sets twice a day of stretching with mine holding the stretch for my hamstrings and groin and lower back for 12-15 seconds each.
2007-07-23 00:55:40 · answer #3 · answered by samuraiwarrior_98 7 · 0⤊ 0⤋
I've always heard that you should hold each stretch for a minimum of 30 seconds. You should warm up your muscles a little - light arobic just to get the muscles warm, they stretch better. Then once they are warm - hold stretch for 30 seconds relax it for just a little bit - like a minute then start again but aiming for just a little bit more. If you are trying to get into the splits, one of the most effective things that worked for me was to do that but then contract your muscles (not sure if you can do this in a stretching machine or if you have to get of & on the ground) but you squeeze all the muscles in your legs like gripping the floor for 10 seconds in between each 30 second stretch. When you go back it seems like you can slide out a lot more.
2007-07-23 05:07:28 · answer #4 · answered by stepss1 3 · 0⤊ 0⤋
Research shows that holding for at least 30 seconds is necessary to have a safe, effective stretch. I am not a fan of stretching machines and find you can get a stretch which is as good or better without one.
Some of the other answers bring up really good points, well supported by research -- most importantly :
(1) warm up ahead of time (light aerobic exercise at least 5 minutes).
(2) contract-relax exercises are an excellent, effective way to stretch. You do that by contracting the muscle that you are trying to stretch, then relaxing into the stretch. For example: to stretch your hamstrings, lie on the floor near a doorway, with one leg on the ground part way through the door, and the other leg propped up against the wall in front of the door. Use the muscles behind your leg to press into the wall for 5 seconds, then relax, letting your knee straighten more and into a deeper stretch. (if you are more flexible, you can slide further through the door with just your ankle of the leg you're stretching touching the door frame). You can also improve a straddle by lying on your back with your bottom up against the wall and let your legs stretch open.
2007-07-23 13:23:43 · answer #5 · answered by kokikai_j 2 · 1⤊ 1⤋
Do whatever's comfy and do it gradually. If you push too hard and fast, all you get is tore up.
2007-07-22 21:22:12 · answer #6 · answered by Anonymous · 0⤊ 0⤋
Yes they work but you should have someone show you, it's hard to descibe.
2007-07-23 12:20:31 · answer #7 · answered by Mr. Bo Jangles 4 · 0⤊ 0⤋