University Recreation
PO Box 4398
Clarksville, TN 37044
Phone: (931) 221-7564
peayrec@apsu.edu
Main Office Hours:
Foy Center, room 112
Monday thru Friday
8 am to 6 pm
Intro 2: Flexibility Stretching
exercises challenge the muscle and joint structure to improve
the range of motion. Gradual progression in the level of
difficulty yields health and performance benefits over time.
Stretching that actually influences range of motion should be
static (no bouncing) and be held for a substantial 30-90
seconds, in sharp contrast with warm up activities that are
typically held for only 5-10 seconds each.
Benefits of
Flexibility Training
improved range
of motion
reduced risk
and/or management of low back pain
relaxation
note that
stretching to improve flexibility is different from
stretching as part of a warm up
Training Recommendations
Frequency
2-3 times per week
Intensity
to a
point of mild discomfort (feel a stretch, not pain)
Time
hold
each exercise 30-90 seconds to actually improve range of motion
Type
a
series of stretches that targets all major muscle groups (don't
bounce!)
