I usually do 30 sec for each stretch partly because I feel like 15 sec isn’t long enough to really get a good stretch. It also allows time for you to inhale and then go deeper in the stretch. 💁🏾♀️
- What shift do you observed happening in you after meditating for a longer time? After how many days of meditation did you notice the shift?
- How do you floss?
- Which is a better way of meditation. Silent one or chanting some religious words like Om or reciting a mantra or likewise?
- What do you do when you feel every plan you make is being blocked?
- How can you get calmer and get rid of the monkey-mind while meditating? I am so distracted about this rush-mind every time I am meditating.
If you are just starting out with stretching, aim for 10-15 seconds per pose. But after 1-2 weeks of that 10-15 second pose, add 5 seconds to each pose, until you reach 30 seconds on every pose. It is perfectly ok to up one pose’s time per week, to gradually get all of your poses up to 30 seconds. To really push yourself, you can probably do a max of 60 seconds per pose, so if you feel like you need more of a stretch or challenge, work your way up to 60 seconds on whatever pose you want!
I think 10 to 15 seconds for each position is adequate enough, depending on each one, they could even last a little longer. And in total everything should come to 1 or 2 minutes quite easily especially if doubling up sides, repeating stretching positions etc.
For stretching I would recommend to hold a position 30-45 seconds. That way your muscle will be able to properly stretch out for a good amount of time. It is of high necessity to stretch for more than 30 seconds after working out (as well as exhibiting the correct stretching techniques) in order to not overstrain your muscle after for example running. However, if this is not the case, holding your stretch position for 30 seconds will suffice. Sometimes I stretch a bit more after 30 seconds to really get rid of the negative energy or to get prepared for my day
I like to hold each stretch until I feel that muscle/position slightly relax into the stretch. Sometimes that means holding for 5 seconds; other times means holding for 30 seconds. I also like to get a few deep breaths in with any stretches affecting my back or shoulders.
Well I think it depends from which part of the body you stretching stretching…generally if is just to alleviate some numb limb after sitting a couple of hours at the pc, sure 15-20 seconds are enough to relax your back or shoulders muscles. Just do it often, like every couple of hours etc..Obviously properly stretching after a workout is a different story, you need to know the right movements and correct positions, and invest at least 15-20 minutes.
I have read that you should hold a stretch for at least 20 seconds no more than 30. Less than 20 doesn’t achieve a lot more than 30 over works the muscle you are stretching.
15 seconds is a good length of time for each stretching position. At the same time, consciously take deep in breaths and full out breaths throughout each stretch. The in breath and out breath should be about the same length.
- Do you prefer the stretches that involve standing up or the ones on the floor? Or a combination?
- Do you repeat the same stretch routine each day, or do you mix it up depending on the day you’ve had?
- What do you find to be the best stretching routine, that won’t completely tire you out afterwards?
- Is stretching after my evening training good or not?
- As a diabetic and heart patient…..the boredom drives me nuts….❣️❣️ Facing getting a pacemaker…do they really help improve your energy level???
- Do you think stretching is more important at night or in the morning? Why?
- Is it better to stretch or use a roller?
- What kind of stretch routine do you find most beneficial?
- How long should a stretching routine last?
- What are the 5 stretches you would recommend for an older (or more mature) woman? The aim is to maintain flexibility and build core strength.