Everyone knows that you can stretch muscles, but did you know that by releasing the fascia stretching becomes much more effective? In order to do this, the stretch must be held for a minimum of 90-120 seconds to begin to stretch it. Right around this time, you may feel an increased stretch allowing you to move a little further into the stretch. If held for longer at the next barriers, you can get deeper releases. Try holding (not forcing) stretches for 3-5 minutes to receive optimal benefits of myofascial stretching and see if your movement feels freer and easier.
Comprehensive Myofascial Self Treatment by Joyce Patterson, P.T.
Myofascial Stretching A Guide To Self Treatment byJill Stedronsky Morton, MS, OTR & Brenda Pardy, OTR
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