Stretching promotes flexibility, but how much is needed and how should it be done? Recent research provides an interesting answer to the question.
As the body ages, muscles lose elasticity and become more rigid. Stretching helps regain some of the lost flexibility and the longer they are maintained the more their effects become apparent.
Recent research compared the stretching capacity of the muscles located at the back of the leg in elderly people (average age: 85!) Who were divided into four groups: the first did not exercise at all. stretch while the other three held a stretch position for 15, 30 and 60 seconds. However, the “60 seconds” group increased their flexibility and range of motion by almost double that of the other two experimental groups. Another benefit was that they had a better ability to lean forward, while having less back pain.
Study author Brent Feland, a physiotherapist assistant professor at Brigham Young University in Provo, Utah, recommends assisted stretching to keep the muscle as relaxed as possible and maximize flexibility. Just lie on your back with your legs stretched out. A partner lifts the lying person’s leg upward until they experience slight discomfort. This is where you have to hold the position for 60 seconds. The leg must be straight but not “crossed out”. Stretch each leg four times in a row. By doing this exercise five days a week, you quickly increase the flexibility of the muscles used. It is enough to do it three times a week to maintain the gains.
HealthPassport.net
According to Prevention, November 2000. This research was presented at the American College of Sports Medicine conference in June 2000.
