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KEY POINTSTraditional stretching routines performed during warm-up procedures before exercise can increase flexibility for a short time,but there is little scientific evidence that such routines can improve exercise performance,reduce delayed-onset muscular soreness,or prevent injuries.Stretching on a regular basis,e.g.,3-5 days/week,away from the exercise environment may be effective in improving flexibility and some types of exercise performance,and it may reduce injury risk,but further research is required to validate this concept.Passive stretching for 15-30 seconds is more effective for increasing flexibility than stretching for shorter durations and is equally effective as stretching for longer periods.
KEY POINTSTraditional stretching routines performed during warm-up procedures before exercise can increase flexibility for a short time, but there is little scientific evidence that such routines can improve exercise performance, reduce delayed-onset muscular soreness, or prevent injuries .tretching on a regular basis , eg, 3-5 days / week, away from the exercise environment may be effective in improving flexibility and some types of exercise performance, and it may reduce injury risk, but further research is required to validate this concept. Passive stretching for 15- 30 seconds is more effective for increasing flexibility than stretching for shorter durations and is equally effective as stretching for longer periods.