• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
355 U.S. 22 E Ste D Springfield, NJ 07081 Conveniently Located!

Back & Body Pain Relief

Springfield NJ Chiropractor & Physical Therapy

  • Email
  • Facebook
  • Instagram
  • Phone
  • YouTube
  • Home
  • ABOUT
    • About Us
    • DOCTORS
      • Dr David Perna DC, CCSP, CCEP
      • Dr Shan Sivendra MD
      • Dr Robert Minlionica, DC, MPA, ATC
      • Neel Patel, DPT
      • Oscar Mujica PT DPT
    • Insurance
    • Reviews
    • Media
    • FAQs
  • TREATMENTS
    • Chiropractic Treatments
      • Manipulation Under Anesthesia (MUA)
    • Physical Therapy
      • Posture Correction
      • Custom Stretching Programs
      • Sports Focused Rehab
      • Custom Rehab Programs
    • Electric Stimulation
      • Laser Therapy
      • Shockwave Therapy
      • Ultrasound Therapy
      • Nerve Conduction Velocity Testing
    • Active Release Technique New Jersey (ART)
    • Acupuncture
    • Class IV Laser Therapy
    • Graston Technique Springfield
    • Trigger Point Injections
    • Manipulation Under Anesthesia (MUA)
    • Medical Massage
    • Spinal Decompression Therapy
      • Our Spinal Decompression Therapy
    • Hydration IV
  • PATIENT FORMS
  • Schedule an Appointment
  • NEWS
    • BLOG
  • CONTACT
You are here: Home / Physical Therapy / How Often Should I Stretch?

How Often Should I Stretch?

February 28, 2019 By Dr David Perna DC

How many of you reading don’t stretch your bodies regularly?  Do you remember the last time you intentionally stretched?  I don’t mean that morning reach for the ceiling, or the cat stretch while you’re waking up in bed.  I mean targeting specific muscles with stretching to keep them supple and elongated (as they should naturally be).

If you’re asking yourself whether you should be more intentional about stretching, then you’re probably not doing it often enough.  Let’s read more about stretching and its value.

Our knowledge has changed

Knowledge in the fitness world and the adjoining healthcare spaces has drastically changed the way we’re looking at the purpose of stretching. For one thing, it was once an article of faith that stretching was the best way to avoid injury.  We now know that’s not the case.

And static stretching (those stretches we hold for over 60 seconds) can reduce performance and strength.  This has led to the movement toward dynamic stretching and the extensive use of foam rollers for warm ups and cool downs, as well as for improving flexibility.

But stretching is still the foundation of flexibility, so performing stretches for this purpose is the best thing you can do.

Not all stretches are a fit, though.  Some stretches can contribute to the potential for injury in some sports.  So, stretching is kind of a complicated thing.  Let’s go through a couple of frequently asked questions.

How often should I stretch?

Important to note here is that stretching 7 days a week is no more effective than stretching only 5.  But studies have shown that stretching, when practiced 6 days per week, knocked stretching only 2 – 3 days out of the park.

5 – 10 minutes per day, 5 days a week is probably about right.  The stretches chosen should be purposely selected to compliment their “fit” to your chosen sport or activity.

How long should a stretch be held?

As pointed out above, we’re now finding that static stretches of 60 seconds or more can negatively impact strength and performance.  Holding a stretch for about 30 seconds is the sweet spot.  It has the same effect, without effecting performance.

That said, static stretching for long term flexibility is still the gold standard.  As I warned you, stretching is a complicated subject and one that’s apparently on a lot of people’s minds right now for that reason.  Take care when researching your stretching questions online.  Make sure you’re sourcing someone qualified to offer an opinion.

Static stretching is also the way forward for improving joint mobility.  Last year, the International Journal of Sports Medicine did a study on the subject and their finding was that static stretching is the winner, against all the contenders out there, including dynamic stretching.

Support for athletes

Back & Body Medical New Jersey is a multi-disciplinarian clinic, offering personalized pain relief for all kinds of athletes.  We support our patients with chiropractic, acupuncture, sports medicine and physical therapy.

If you’re wondering about stretching and whether your regimen could be more efficient, come talk to us.

Filed Under: Physical Therapy

Primary Sidebar

Contact Us

Hours

Mon 10am – 7pm
Tue 10am – 7pm
Wed 10am – 7pm
Thu 10am – 7pm
Fri 10am – 7pm

Widget Before Footer Widgets

OUR BLOG

STUFF YOU SHOULD KNOW
ABOUT YOUR HEALTH

Fall leaves don't get back pain

Back Pain Relieving Fall Tips Fall is a beautiful time of year. As the year moves into its vintage months, we are often presented with beautiful sunny and comfortable days, stunning colors of foliage changing and of course… lots and lots of leaves on the ground. Here in Springfield it’s no different. Just a drive […]

November, 11, 2022

7 Great Back Pain Relieving Fall Tips

Back Pain Relieving Fall Tips Fall is a beautiful time of year. As the year moves into its vintage months, we are often presented with beautiful sunny and comfortable days, stunning colors of foliage changing and of course… lots and lots of leaves on the ground. Here in Springfield it’s no different. Just a drive […]

READ MORE
Easy access for most commonly used items at desk

Hi, my name is Rich. I handle much of the marketing for Back and Body Pain Relief. I’ve been working for the company for around 5 years and in that time have worked solely from my home office. My home office beginnings was very simple, a small laptop on a small desk with a $40 […]

August, 8, 2022

Home Office Tips to Reduce Pain

Hi, my name is Rich. I handle much of the marketing for Back and Body Pain Relief. I’ve been working for the company for around 5 years and in that time have worked solely from my home office. My home office beginnings was very simple, a small laptop on a small desk with a $40 […]

READ MORE
map
map
map

Footer

logo light

355 Route 22 E, Ste D
Springfield Township, NJ 07081

Ph: (908) 325-3000

Mon - Fri 10am - 7pm

Good Faith Estimate
  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
footer logo

© Copyright Back & Body Pain Relief NJ | All Rights Reserved - Medical Website Design in NJ | Privacy Policy

CB logo
  • Home
  • ABOUT
    • About Us
    • DOCTORS
      • Dr David Perna DC, CCSP, CCEP
      • Dr Shan Sivendra MD
      • Dr Robert Minlionica, DC, MPA, ATC
      • Neel Patel, DPT
      • Oscar Mujica PT DPT
    • Insurance
    • Reviews
    • Media
    • FAQs
  • TREATMENTS
    • Chiropractic Treatments
      • Manipulation Under Anesthesia (MUA)
    • Physical Therapy
      • Posture Correction
      • Custom Stretching Programs
      • Sports Focused Rehab
      • Custom Rehab Programs
    • Electric Stimulation
      • Laser Therapy
      • Shockwave Therapy
      • Ultrasound Therapy
      • Nerve Conduction Velocity Testing
    • Active Release Technique New Jersey (ART)
    • Acupuncture
    • Class IV Laser Therapy
    • Graston Technique Springfield
    • Trigger Point Injections
    • Manipulation Under Anesthesia (MUA)
    • Medical Massage
    • Spinal Decompression Therapy
      • Our Spinal Decompression Therapy
    • Hydration IV
  • PATIENT FORMS
  • Schedule an Appointment
  • NEWS
    • BLOG
  • CONTACT