For those of you who haven't heard, I've picked up a part-time job at my local Curves (a gym designed for women, and especially women who don't like gyms- I love it!). My job title is "Circuit Coach." That means that in addition to handling any sales and phone calls, I hang out with the members, and act as a group personal trainer. Since that's not enough, apparently, I've picked up a new educational outlet. I've started posting science pop-news sheets. All the information is based on current scientific studies, and are designed to bring people relevant science info, in a (hopefully) fun, easy-to-swallow format. This one isn't on dancing, but it's on something that's particularly important to dancers: Stretching. Most people believe all sorts of myths about stretching, and don't know a lot of interesting truth about stretching.
Stretching: True or False? (Repeated with answers at bottom)
1. Stretching regularly improves muscle strength
2. Stretching before exercising reduces the risk of injury
3. Bouncing when you stretch is recommended by experts
4. Focusing on even, relaxed breaths will improve your stretch
5. To improve flexibility, you must hold a stretch for 60s
6. It’s good to stretch before warming up
7. Still stretches (holding a pose to stretch) are called static stretches
8. It’s best to stretch to mild discomfort, not farther
9. The first 25s of a stretch are the most efficient
10. Muscles are slightly weaker for 30m after static stretching
So what’s up with stretching?
There are actually several ways to stretch. The most common type of stretching, where we hold a pose, is called static stretching. For years, people have been told that static stretching should be part of your warm up to prevent injury. Recent studies, however, suggest that while warming up is crucial, static stretching doesn’t help. But there’s good news- stretching regularly not only improves your flexibility, it makes you stronger! The best time to stretch is when you’re already warmed up- so after your workout is the perfect time. How long you hold a pose is up to you; research suggests that 30s per pose is the best way to improve flexibility, but even a 15-20s stretch will help keep you loose, give you time to cool down, and help you get more out of your workout!
Try This:
Next time you stretch, focus on breathing deeply and evenly. Your muscles will relax, giving you a better stretch. Your mind might also get to relax!Stretching Quiz with Answers:1. Stretching regularly improves muscle strength.......................................................True
2. Stretching before exercising reduces the risk of injury…………………………….False
3. Bouncing when you stretch is recommended by experts…………………………..False
4. Focusing on even, relaxed breaths will improve your stretch….……………...……True
5. To improve flexibility, you must hold a stretch for 60s…………….…………….......False
6. It’s good to stretch before warming up……………………………….………….....….False
7. Still stretches (holding a pose to stretch) are called static stretches….……....…….True
8. It’s best to stretch to mild discomfort, not farther……………………….……......…….True
9. The first 25s of a stretch are the most efficient………………………………....……..True
10. Muscles are slightly weaker for 30m after static stretching……………………….True
Stretching: True or False? (Repeated with answers at bottom)
1. Stretching regularly improves muscle strength
2. Stretching before exercising reduces the risk of injury
3. Bouncing when you stretch is recommended by experts
4. Focusing on even, relaxed breaths will improve your stretch
5. To improve flexibility, you must hold a stretch for 60s
6. It’s good to stretch before warming up
7. Still stretches (holding a pose to stretch) are called static stretches
8. It’s best to stretch to mild discomfort, not farther
9. The first 25s of a stretch are the most efficient
10. Muscles are slightly weaker for 30m after static stretching
So what’s up with stretching?
There are actually several ways to stretch. The most common type of stretching, where we hold a pose, is called static stretching. For years, people have been told that static stretching should be part of your warm up to prevent injury. Recent studies, however, suggest that while warming up is crucial, static stretching doesn’t help. But there’s good news- stretching regularly not only improves your flexibility, it makes you stronger! The best time to stretch is when you’re already warmed up- so after your workout is the perfect time. How long you hold a pose is up to you; research suggests that 30s per pose is the best way to improve flexibility, but even a 15-20s stretch will help keep you loose, give you time to cool down, and help you get more out of your workout!
Try This:
Next time you stretch, focus on breathing deeply and evenly. Your muscles will relax, giving you a better stretch. Your mind might also get to relax!Stretching Quiz with Answers:1. Stretching regularly improves muscle strength.......................................................True
2. Stretching before exercising reduces the risk of injury…………………………….False
3. Bouncing when you stretch is recommended by experts…………………………..False
4. Focusing on even, relaxed breaths will improve your stretch….……………...……True
5. To improve flexibility, you must hold a stretch for 60s…………….…………….......False
6. It’s good to stretch before warming up……………………………….………….....….False
7. Still stretches (holding a pose to stretch) are called static stretches….……....…….True
8. It’s best to stretch to mild discomfort, not farther……………………….……......…….True
9. The first 25s of a stretch are the most efficient………………………………....……..True
10. Muscles are slightly weaker for 30m after static stretching……………………….True
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