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Bobby Brown
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Bobby Brown   My Press Releases

Your Range Of Motion

Published on 1/9/2019
For additional information  Click Here

Short-duration stretching before exercise temporarily improves range of joint motion and doesn't weaken muscles, says new research that fuels the debate about whether stretching before exercise reduces muscle strength and performance.

In this study, moderately active, non-athlete participants did two, four and eight-minute sessions of lower leg and ankle stretching. The participants' exercise performance was assessed before and immediately after, and also 10, 20 and 30 minutes after stretching.

The stretching didn't cause any changes in muscle strength, but did improve range of motion of the ankle joint. The findings were published in the August issue of Medicine & Science in Sports & Exercise.

"In moderately active individuals, short durations of stretching seem to temporarily improve flexibility without the detrimental strength losses that have been previously reported," study author Eric Ryan said in an American College of Sports Medicine news release.

"Pre-competition stretching became controversial due to what has been reported as decreases in performance, however, future research still needs to determine how these stretching exercises may impact athletes," Ryan said.

"Durations of stretching at or less than eight minutes may not significantly alter lower-leg strength," study co-author Joel T. Cramer said in the news release. "Our findings, in conjunction with previous studies, suggest that for these muscles, there may be a 'threshold' of stretching between eight and 10 minutes that would be necessary to decrease muscle strength."

 

Getting older means changes throughout your body, and the bones and muscles are no exception. So get them into shape, and help ward off certain effects of aging.

The American Academy of Orthopaedic Surgeons offers this advice:

  • Do lots of stretches. Stretching will help your muscles stay flexible.
  • Try some lightweight training to build up and strengthen your muscles.
  • Over time, getting regular exercise can help you retain muscle mass and help prevent weight gain.
  • Even occasional exercise can benefit blood pressure, heart health, and some studies indicate it might reduce your risk of cancer.
  • Getting just 30 minutes of exercise can boost your overall health. Try fun activities such as dancing and swimming.

Live Your Life #RedoxStrong

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