How long should I stretch my splits?
Back in my cheerleading days we used to have to sit in them for half an hour, a couple times we'd even had our coaches come and sit on our backs for a minute (yes I know this sounds like abuse, I am not recommending it!) I would just say to do it for as long as you can tolerate it, try to do it while you watch tv or work on homework. Work on your center splits too, that will help both sides. Other basic stretching (standing or on the floor) will also help overall.
How long should you hold a single stretch? Do you hold stretches longer if your trying to improve flexibility?
A stretch should not be held for more than 2 seconds at a time. When a stretch is held for too long, you increase the chances of a stretch reflex which is the muscle recoiling in an attempt to protect itself. Not only should you stretch the muscle with 2 second repetitions, but also using one muscle group to facilitate the movement of the limb or extremity so that the opposite (targeted muscle or area for stretch) is forced to relax and lengthen more effectively. This is a method known as Active Isolated Flexibility. Using the concepts of reciprocal inhibition (muscles working in pairs) and 10-12 (2 second) repetitions you can be sure to avoid the stretch reflex by working to improving flexibility and range of motion at a natural rate- much healthier for the muscle compared to methods in which the individual is holding, leaning into, or bouncing to force a stretch.
How long can you hold your bladder full?
Try to pee when you need to pee. Holding it too long can cause tears in the lining of the bladder if it is overstretched and can cause bleeding. Doing it too often can even stretch out the bladder which makes it weaker and thickens the organ-- so you have a weaker stream and often cannot fully empty the bladder because it won't contract properly.
Can you stretch your muscles too much?
Yes you can. Many people injure themselves by trying to stretch their muscles and tendons too far. Here's a tip: When you stretch, move through the range of motion until you feel a slight pull. It should NOT be painful. Hold that for 10 seconds, then stretch a little farther and hold that for 10 seconds. That should give you enough stretch to loosen you up but not hurt yourself.
How long should I hold my stretches for increased flexibility?
The reason you’re hearing conflicting results is because the research is all over the place. Without getting into the issues with the research, here are a few points to remember:The reason you have different time frames is because there are many factors that can determine how long to hold a stretch for. Younger people may need to hold a stretch for less time than someone over 70. For example, younger kids get better results at 30 seconds, but seniors get better flexibility results at 60 seconds. Level of activity, age, and having a health condition can all affect how long to hold a stretch for.Stretching different muscles can also affect how long to hold a stretch. For example, a stretch of 10 seconds was enough for stretching the toes for those with plantar fasciitis. For a calf stretch, they found that stretching for 20 seconds, repeated 5 times, twice a day gave the same result as stretching once for 3 minutes, 3 times a day.Research into power and strength shows that stretching longer than 60 seconds can reduce strength and power.As you can see, there are many factors to take into account. So to answer the question on how long to hold a stretch for, this is what I usually tell my patients:Hold for at least 30 seconds. Don’t go above 1 minute.Repeat 3 to 5 times. Research shows that it usually takes about 4 repetitions to get the benefit of the stretch. (although this was an animal study!)Be CONSISTENT. If you are stretching, stretch every day. Be consistent. It takes a few weeks to see the benefits.Reflect on how the stretching helped. Experiment yourself. Some of my patients have to start with stretching 6 times a day because that’s the number of times it takes for them to see relief. They gradually get to about once to twice a day. Each person is different. Stretch, see if you notice any benefits (flexibility, pain reduction, etc.) and then change up the stretch to do better next time.
What happens if you hold your urine for too long?
Well I've never heard of a bladder bursting. Chances are you'd wet your pants first. The bladder has the ability to stretch because it is a muscular organ, much like the stomach and uterus. It can become distended when very full and spasm...it's way of telling us it needs to be emptied. It is possible (because of a blockage, like a stone) that urine can flow backward...or retrograde...up the ureters to the kidneys. This can cause the ureters to become enlarged and potentially destroy them. That's a major problem. The kidneys need their ureters because they have no way to eliminate urine they produce without them. You're talking possibility of a drainage device similar to that of a colostomy, or removal of the affected kidney. In any event, that scenario isn't likely to happen just by holding your urine. What can happen, though, is that bacteria can make it's way to the kidneys and cause an infection. They can be nasty infections and quite painful. They're not anything you want to play around with either. Serious stuff if not treated!
What happens if we hold urine for too long?
You can burst your bladder and die, as famously happened to the famous astronomer, Tycho Brahe (after whom the Tycho crater on the moon is named).He was exhumed from his grave in Prague, and chemical analyses of his corpse show that mercury poisoning did not kill the prolific 16th-century astronomer. The results should put to bed rumors that Brahe was murdered when he most likely died of a burst bladder.Born in Denmark in 1546, Brahe served as an astronomer for the Danish king before settling in Prague in the court of Holy Roman Emperor Rudolph II. Brahe is known for making the most accurate measurements of stars and planets without the aid of a telescope, proving that comets are objects in space and not in Earth's atmosphere, and hiring the not-yet-famous German astronomer Johannes Kepler as his assistant.