The first question; How long should you hold stretches? I usually hold about one minute. Second; How intense should the stretch be? Just until tension, or until there is some pain that you can bare for the stretch? Third; Should you treat stretching like weightlifting, as in should you stretch everyday, every other, or what? I will greatly appreciate any input! -Haste
I'll try my best. firstly, about 30 seconds. Secondly, just until you feel the tension. Thirdly, if you're doing isometric stretching then yes. Traditional relaxed stretching does not need this.
Don't time yourself. If you get out of the stretch before you've even allowed the tension to ease up, you will only reinforce the stretch reflex - it will take you longer to progress. What type of stretch? (Know that there is no such thing as "good pain") Again - what type of stretch?
Ah - you mean relaxed stretching. The key is in the name - you have to teach the muscles to relax, thereby allowing you to bypass the stretch reflex and move into a greater range of movement. You are essentially waiting out the tension - timing yourself is a bad idea. You can find out more by clicking HERE to go to the "Beginner's guide to flexibility". Read the info under the heading "Great, so how do I do relaxed stretches?"
