Respuesta :
The American College of Sports Medicine advises most people to perform static stretching at least two to three days a week, followed by an active warm-up. Each stretch needs to be held for 15 to 30 seconds, then done twice to four times.
Stretching techniques including static, dynamic, and pre-contraction stretching can all improve muscle extensibility and flexibility; however, some populations may benefit from these techniques more than others. Stretching regimens may need to be tailored to each individual because different writers have noticed that different people respond differently to stretching 48,56,60. stretching workouts as a comprehensive exercise regimen.
Stretching programmes are frequently mixed with strengthening, balance, and cardiovascular activities, making it challenging to determine the precise dose-response for flexibility training in older persons. In contrast to the suggested 15 to 30 seconds, older persons may require longer static stretch holds; Feland et al.85 showed that longer static stretch holds were linked with larger increases in hamstring flexibility in older adults.
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