I’ve begun to stretch and have gotten some good results. I do about fifteen stretches per muscle group, each lasting about forty seconds - roughly ten minutes total per group. During one of these long (and in the hamstrings’ case, excruciatingly painful) stretches, I got to wondering - would it be possibly better if I just stretched the same muscle group for ten minutes without stopping?
If it hurts a lot, STOP IT. A good stretch is relaxing, not overly painful. You do not want to hold a stretch that hurts too much, because you may be doing more harm than good. Some mild discomfort is OK, but be very careful.
That said, it also sounds like you’re doing way more than is necessary. While that’s not so bad in stretching as it is in other types of fitness-oriented activities, you could save a lot of time. I’ve got a book here, Stretching for Fitness, Health & Performance by Drs. Christopher Oswald and Stanley Bosco, and they recommend doing one stretch per muscle and holding it for thirty seconds. You would save a lot of time doing it that way.
ultrafilter, depends on why Lodrain’s stretching. Is it to warm up for exercises, or is it to gain flexibility?
Personally, I know people who advocate stretching for extended periods. They say anyone can get to the splits in one day, just by continued stretching and not letting up. I’m not ready to go try that one out. I’ve heard of 2 hr stretching sessions.
So Lodrain, why are you stretching?
Stupid hamsters ate my post. #^#%&#%
Anyway, it’s definitely possible to build flexibility with the routine I described, as that’s how I’ve done it. So the most important variable is how much time one has to stretch.
I’m stretching to gain flexibility - I want to come as close to a contortionist as practical. I found a website called The Contortionist’s Handbook, where it recommends stretching for 3 hours a day for the really serious; something I’m not willing to do. I have hobbies. Plus, I simply am unable to do some of the stretches done there - I feel like my joints are being ripped out when I try. So, I do try to play it safe and not hurt myself.
I also do it to warm up and cool down for my jogging, but the main purpose in mind is to get me very limber. It also helps me pass the time during the night when I absolutely cannot get sleep - hence the really long stretches. It’s amazing how time flies when the main activity your engaging in is trying to get your head just one more inch closer to the floor.
It is a good idea to begin your stretch, hold the position for two seconds, then ease off the stretch just slightly. If you were watching someone do this, it would be difficult to see the difference in the position. Once you do this hold for around ten seconds. Be sure to not stretch to the point of pain. It should feel like a stretch, not torture. If you do not stretch properly, you can injure yourself. The easing off makes your muscle relax more, thus creating more flexibility.
Good Luck.
Thanks for the advice, guys, well-appreciated. I’ve compressed some of the stretches down a bit, and have started to take it easier. And I’m already getting results - I’ve gone from feeling enormous pain when I do a straight-legged toe-touch to almost being able to drag my knuckles on the floor.
Here is the final word in stretching imo. Good read actually even if you don’t stretch. Man I’m a geek.
http://www.bl.physik.uni-muenchen.de/~k2/budo/sfaq/stretching_toc.html
PNF stretching rocks.