How to use the online timer
Ten minutes covers a general stretching session, either as a cool-down after training or on its own on a rest day. Static stretching, where a position is held rather than bounced in and out of, suits this. Bouncing into the end of a stretch puts a sudden load on a muscle that is not braced for it and offers nothing in return, particularly on cold muscles first thing in the morning.
Hold each position for twenty to thirty seconds rather than the quick five-second tug most people default to. The first few seconds are the muscle resisting; the release, if it comes, arrives later. Ten minutes at that rate covers six or seven areas properly, which is more useful than rushing a list of fifteen. Hamstrings, hip flexors, calves, chest and shoulders are the ones that tighten from sitting at a desk all week.
Cold muscles give less and complain more, so a few minutes of walking or easy movement beforehand changes what the ten minutes can achieve. Breathe steadily through each hold instead of tensing against the discomfort, and back off from anything that produces a sharp sensation rather than a broad pull. Mild tension is the target; pain is a signal to stop, not to push harder.
Common questions
How long should I hold each stretch?
Twenty to thirty seconds rather than a quick tug. The first few seconds are the muscle resisting, and any release comes after that, so ten minutes covers six or seven areas properly.
Should I stretch before or after exercise?
Static holds suit afterwards, or a rest day, when the muscles are warm. Before a session, a few minutes of easy movement prepares the body better than long static stretches on cold muscles.
Cookie policy