Amanda Biskのインスタグラム(amandabisk) - 11月8日 22時30分

How long should I hold a stretch? ? If you’re wanting to improve flexibility, holding your stretches for at least 1 minute is a good target ?
Our muscles have a natural stretch reflex (which stops sudden excessive stretching & protects us from injury) SO, if you are purposely stretching to gain flexibility you should aim to gently stretch through this reflex...
Flexibility is all about time under tension, it takes around 20secs to ease through the stretch reflex & then all the gains happen after that! ??? If you focus on taking big breaths it also makes it wayyyy less painful & easier to get deeper ?
BONUS...here’s my personal secret to really improving my flexibility: Stretch everything twice over! Along with stretching a little bit every day (usually after my workouts), 1-2 times a week I’ll do a deep stretch session and double stretch things like splits, back bends, and trouble spots like my hip flexors and glutes ? The second time round allows your body to get deeper into your stretch & also build better muscle memory for future flexibility! ? #flexibilitytraining #stretching
ab♥️x
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PS. If you need a good hamstring stretch, check out my new ‘Happy Hamstrings’ yoga class on my app! ??? #freshbodyfitmind

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