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Friday Q A How Long to Stretch

Q: How long should I hold a stretch for maximum benefits? 

A: Before we answer this reader’s question, we will provide some background on flexibility and stretching in general. To start, let’s clarify exactly what we mean by “flexibility.” One definition that we like is: 

Flexibility is defined as the ability to move through a specific joint range of motion (ROM)

For example, good range of motion in the hip joint in a forward fold (flexion) means being able to fold your hip joint towards your belly to about a 160-degree angle when your knee is bent. If you discovered that your hip range of motion in this direction was limited to about 90 degrees—which would definitely restrict your ability to do some of your daily activities (such as bending your knee in to put on your shoes)—you might want to increase your range of motion/flexibility at that joint. Can stretching of the sort we do in yoga eventually improve your range of motion at the hip? Let’s start by looking at how stretching in general helps. 


How Stretching Improves Flexibility

Studies have shown that stretching increases muscle length (known as extensibility) and increases range of motion at the joints. The exact mechanisms that cause these effects are not clear yet but may include mechanical changes in the myofascial tissues and/or in the neural connections of muscles and brain, or in decreasing the intensity of sensation that deep stretch causes (called “stretch tolerance”).

The studies have also shown that improved range of motion at the joints and increased muscle length occur as a result of both static stretching and dynamic stretching. They also note that for younger people, a static stretch of 15-30 seconds may be adequate for both short- and long-term results of changing resting length of the muscle and improving range of motion of the joints, but for older adults over 65, longer holds may be needed, up to 60 seconds. In addition, the study on the muscle protein titin that we mentioned in Static Versus Dynamic Poses suggests that static holds of 90 seconds or longer may actually lead to better gains. All these finding have influenced our recommendations for how long to hold poses below.

Other studies on stretching to improve flexibility have shown that when performed regularly over a long period of time stretching improved flexibility in hamstrings, calves and ankles, as reflected by increased joint range of motion. Not so impressive is the finding that the effects of short-term stretching or infrequent stretching don’t last much longer than one day or so. So if you if you don’t stretch regularly, after a day or two, muscles return to pre-stretch length. But you can overcome this by doing “held” or static stretches three or more times a week—perhaps good motivation to have a regular home practice! 

Quite interestingly, long-term stretching regimens have actually been shown to improve performance in physical activities—from various sports to every-day physical activities—over time, as well as improving overall strength. How unexpected and fascinating that regular stretching can lead to improved strength! Although the mechanisms are complex and incompletely understood, passive and active stretching is thought to lead to muscle hypertrophy (growth). The results, however, are welcome! If you want to know more about it, see http://www.somastruct.com/stretching-a-form-of-strengthening/. 


Ways of Stretching with Yoga 

There are two main styles of stretching that yoga provides: dynamic and static. In dynamic poses, the stretches are very brief, as you move in and out of the stretch with your breath. In static poses, you hold the stretch for period of time, but that period can range from quite short (say, 10 seconds) to quite long (2 or 3 minutes or longer for restorative poses). How do you choose when to do which? 

If you are doing yoga stretches to improve your performance in other activities, such as running or some other sport, studies have shown that static, held stretches greater than 45 seconds can actually reduce performance right after stretching. On the other hand, dynamic stretching seems to have no negative impact—and maybe slightly positive impacts—on sports performance. So I’d recommend that you don’t do long static yoga stretches right before you head out for an hour of cycling or a long stint at the rock climbing gym. Save the static stretches for afterwards or put a day in between a good yoga practice and your other favorite physical activity. 

On the other hand, if your goal is to go further into more challenging poses that require better flexibility, we find dynamic stretches do lead to immediate improvements in muscle flexibility that we can then further with a static hold of the same pose. For example, moving dynamically in and out of Standing Forward Bend (Uttanasana) leads to improved hamstring/hip flexibility, which can then be increased even more with a long hold of the pose.  

How Long to Stretch? 

Finally, getting back to the original question: how long should you stretch for maximum benefit? Because of the research that shows the protein titin, which is found in muscles, changes shape and may contribute to a stretch lasting for several days when a stretch is held for longer periods of time, say 90 seconds (see Yoga and Flexibility: An Overview, we recommend a combination of small dynamic sequences of stretches done for 6-8 repetitions, followed by holding the stretch for 90 seconds. For example, if you are trying to stretch the fronts of your thighs (psoas and rectus femoris muscles), you could move dynamically from Extended Child's pose to Cobra pose and back for 6-8 rounds, and follow that by holding Cobra pose for 90 seconds. 

In general, with consistent practice, you can see results after at least three to eight weeks. As for how often and when you stretch, that depends on your goals: 

1. If you are taking up yoga to improve your flexibility and strength for a sport, such as running or rock climbing, which take advantage of both flexibility and strength, then do your yoga stretches, dynamic and static, on days other than your sport days. On your sport days, you could do dynamic stretches before the sports activity since they don’t negatively impact performance, but skip the static stretches.

2. If you are taking up yoga to combat the stiffening and tightening of your body from years of sitting at work, you can do your stretches anytime you want. As we always recommend, start out with a shorter daily home practice that you can do comfortably, and gradually add more time and challenge to your stretches as you advance. If you stretch a particular muscle or muscle group regularly, probably do it no more than every other day (we don’t want to overdo it and cause overuse injuries!).

3. If you are doing yoga asana regularly and your goal is to master more challenging poses, you will want to be consistent in stretching over several weeks to look for noticeable changes in flexibility. To give your body time to rest and repair, you will want to alternate intense stretching days with other types of yoga practice, whether that is an active, challenging practice, a gentle or restorative practice, or pranayama/meditative practice on your “off days.” 

Although we have tried to go in great detail here about what we know about stretching, we have no doubt there will be more to share in the future. So, until then, happy stretching! 

—Baxter and Nina

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Guide About Starting Karate Long Island Training

By Jose Hill

Numerous techniques are involved in martial art training. By borrowing a leaf from the training involved as well as including some personal techniques, you will be able to come up with a style that is not only beneficial to you but additionally helps you train others on how they can acquire the skills as well. Read on to learn about the various secrets on starting karate long island classes.

Research about the required styles needs to be done. Feel free to combine the technique you research about with one of your own. Become a fun of watching combat movies. Additionally, visit the web and watch videos displaying various tactics and read magazines that have content able to help you learn more about this form of martial art.

Specialize in one or more tactic. Achieve this by figuring out the style that you find appealing followed by consulting a master instructor. This may sound difficult but it will not take many years to get it done. Combining your natural talent and the passion you have will ensure that there is no delay in your advancement.

Visit people that are seasoned about these combat techniques. Masters who have perfected numerous combat skills will come in handy because most of them are ready to share their thoughts. They will not only enlighten you about physical aspects because you will additionally be taught on the attitude required if success is to be achieved.

Working on your communication skills is imperative. A breakdown in communication affects the ability of participants to learn since most of the time they will have no idea of what is required of them. Excellent verbal skills will ensure your ideas are imparted effectively and thus your students will learn all that is required.

Have a clear focus about what your goals are. There are various options to work with since you could focus on teaching students about self defense when on the streets or help them acquire skills to help them win various competitions. You can also focus on helping people who want to learn new fighting techniques for their personal fulfillment. All these are possibilities than can give you an idea on what to focus on.

This is a class like any other and thus an outline is important. Figure out the elements you consider as essential for your students to learn and stick to it. Think of all components that are involved in techniques you plan to teach and incorporate them. Doing this ensures all participants never miss out on any vital component.

Manuals are required. A program needs to be made and it should be printed on paper. A manual serves just as a guideline and it does not have to dictate what that needs to be done. Manuals made in this manner ensure there is space for customization that makes sure the strengths of each and every trainee is focused on.

Getting started is not supposed to be difficult. Being informed is all that is needed for a successful take off. The above discussed guidelines will help in ensuring nothing goes wrong.

About the Author:

You can get a detailed summary of the things to keep in mind when choosing a karate Long Island instructor and more info about an experienced instructor at http://mmalongisland.com right now.

Is Long Island Thermography Safe

By Harriett Crosby

The procedure of Long Island thermography is an important method of preventing disease. Medical practitioners make use of this method to determine the condition of tissue function by the detection of abnormalities in the body's heat. This type of imaging is generally used in the assessment of full body cells. It is also a facility that allows women to obtain an alert to breast abnormalities several years prior to disease manifestation.

Most people are aware that the answer to maintaining good health is by prevention. It is much simpler for medical professionals to take care of the first instances of a problem than to have to fix the problem when damage has already been done.

The process involving Long Island thermography varies to alternate methods of detecting changes in the body's structure, such as tumors or broken bones. Thermal or infrared imaging places focus on signals received from the nervous system. The neurological and chemical signals which are present inside the body act as warning signs before damage has been caused to the body. It acts as an early warning sign to possible health issues and this often happens years ahead of the actual manifestation of the illness.

The early warning system gives your health care provider the facility to find a suitable method of treatment for the problem as it is currently. It also provides both you and your medical advisor the opportunity to prevent possible medical problems prior to damage being caused.

Many people who are not aware of the benefits of this type of scanning are in two minds as to whether they should use it or not. The reason for this is that there are many other types of imaging available. The main difference between thermography and other types of imaging is the information that you are provided with.

An example is that MRI and CT scans are used to locate tumors in your body. If the scan does not detect a tumor, there is the assumption that you are in good health, but is this really true? There are many health problems that affect your lifespan that do not only appear in the form of tumors. Infrared imaging offers you a different method of examination for your body.

This form of scanning is beneficial to those who are very health conscious. These types of individuals are the ones who are happier preventing a problem before it becomes a life-threatening issue. Infrared imaging provides both you and your doctor with information related to a possible problem. It is also useful in the provision of information related to those issues that are not responding effectively to treatment.

This particular procedure is a safe, non-invasive method. There are many individuals who are concerned about the effect excessive radiation exposure may have. The procedure does not subject you to radiation at all as the only process involved in the procedure is the taking of an image. The procedure is quick and painless, and you will not be touched at all. These safeguards make it possible for this procedure of detection of ill health to be undergone on a fairly regular basis without fear of damage to the body. The procedure involving Long Island thermography is not used as a method of diagnosis, however it offers you and your health care provider with information related to early risk assessment.

About the Author:

You can visit the website www.optimal-wellness.com for more helpful information about The Uses Of Long Island Thermography

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