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What stresses moms most? Themselves, survey says At the very least, Nelson and other experts say people should aim to stretch all major muscle groups at least once a few times a week, such as after exercising.
Getting up from your desk and stretching out throughout the day also is recommended to release muscle tension. Plus, it just feels good. Gains in strength, endurance and jumping The study involved 38 mostly sedentary people who were divided in two groups. One group did not do any stretching exercises during a week period while the other group engaged in a program that required stretching the legs for 40 minutes a few times a week.
The series of 15 static stretches in the program were aimed at working all major muscles in the Benefits traveling, including the hamstrings and quadriceps.
Several of the stretches, for instance, required sitting on the floor with the legs out and then lowering the chest toward the legs. Participants held each stretch for 15 seconds and then repeated it three times. People in neither group participated in any other kind of regular exercise routine.
But they also increased their strength, as measured by their ability to perform on weight machines. The amount of weight they could lift one time — their "one-repetition maximum" — increased an average of 32 percent for knee extension exercises and 15 percent for knee flexion exercises.
Their muscular endurance — defined at the number of repetitions they could do at a weight that was 60 percent of their max — improved 29 percent for knee extension and 30 percent for knee flexion.
In addition, the stretching group saw more modest gains in other areas. Their vertical-jump distance increased 7 percent and their standing long-jump distance increased 2 percent.
Those in the control group saw no improvements in any of these areas, results showed. Timing still controversial When to stretch has become a controversial topic in recent years, with many fitness experts now saying that stretching before exercise doesn't help prevent injury and may even decrease performance.
As a result, trainers typically advocate stretching at the end of a workout, when the muscles are already warm. But Bracko, who is the director of the Institute for Hockey Research in Calgary, Alberta, Canada, says that try as he might, he cannot get the hockey players he coaches to stop stretching before a game.
It's just so ingrained in them that pre-event stretching is the thing to do, he says.Wells Fargo: Provider of banking, mortgage, investing, credit card, and personal, small business, and commercial financial services.
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If stretching ranks below turning down the volume on your iPod on your list of health priorities, a new report may give you extra incentive to reach, bend and twist.
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