Welcome to the next instalment of our blog posts in partnership with Synergy Sport and Remedial Massage Therapy.
In this post Dave and Jules briefly touch on the subject of stretching, a part of our training plans that we often skip or do poorly through inappropriate advice or old research.
There has been a lot of debate on stretching as part of therapy for back pain and other injuries. We know doing yoga makes you more flexible long term, but what about short term?
It seems that short term static stretching ie 30 seconds duration-ish, actually does more harm than good. As within that short time frame all your muscles achieve is stressing the tendons where they insert at the bones. This has been shown to actually have a negative impact on running.
The general consensus and research evidence suggests the following:
1. Hold each stretch for a minimum of 3 minutes.
2. Repeat stretches for a minimum of 5 days per week.
3. it takes a 10 week program of repeated stretching to gain any significant benefit.
4. Use dynamic movement stretches as part of a warm up routine and static stretches as part of a cool down routine.
5. So get to it!
Dave and Jules 😉
David Hooper MISRM,MCNHC,LSSM Juliet Rowe MISRM, MCNHC, LSSM Sport and remedial soft tissue therapists
Get in touch with Dave and Jules via Facebook https://www.facebook.com/SynergySportsMassage1/