What are your opinions on the optimal time holds for low intensity stretches for achieving structural changes in the connective tissue/fascia? For example, Nikos Apostolopoulos recommends no more than 60 sec holds for his microstretching approach, while John Barnes recommends at least 90-120 sec to give time for adequate changes in the viscocity of the ground substance.
Nikos’ experience is that muscles begin tightening up again after 60 sec, even with low intensity stretches. Barnes states that holds less than 90-120 sec only effect the elastin and does not sufficiently affect the collagen and ground substance.
(I’m not referring to more neuomuscular type stretching such as PNF, MET or AIS.)
Let me add another wrinkle. Would your recommended hold time differ between a traditional stretch, wherein the fulcrum is at the joint, versus a stretch applied directly to the muscle belly, e.g., with hands, foam roller, ball?
My guess is a good argument can be made for both short and long holds using regular non-neuromuscular stretching. I use short timed stretches, around 45-60 sec. Not because I think it’s any better, but most athletes find stretching incredibly boring, and the attention span and patience for it is short.
I guess I can start saying I am modeling the microstretching approach!
I suffer from adhesion of the patella. Previously may physio had me doing some stretches of quads for up to 5minutes a time - doing this 3 to 5 times a day. I became quite an expert at preparing meals etc… on one leg.
Doesn’t answer the question - but I guess it depends on what you are after!