The ideal stretching routine
We often think of exercise in terms of cardio and strength, but stretching is a crucial—and often overlooked—component of a complete fitness routine. While it may not get your heart racing or leave your muscles burning, consistent stretching can make a noticeable difference in how your body feels and moves each day.
Whether you’re an avid exerciser or simply looking to move more comfortably in daily life, making time to stretch can be transformative.
Stretching is an underrated but important part of daily physical activity. Along with improved flexibility, stretching can lead to many health benefits including :
- Increased range of motion in joints
- Enhanced circulation
- Reduced muscle stiffness and tension
- Improved physical performance
- Injury prevention
- Improved posture
- Stress relief
These benefits make stretching an essential part of a healthy lifestyle. Knowing stretching basics such as how often should you stretch; how long should you hold a stretch; and how many times you should do each stretch will ensure you are getting the most out of your routine and reaping the full benefits of flexibility, mobility, and injury prevention.
A panel of experts convened by the American College of Sports Medicine (ACSM) reviewed a wide range of studies to help answer these questions. Based on the evidence, the panel agreed that:
- Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week.
- For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.
Incorporating regular stretching into your daily or weekly routine doesn’t require a lot of time, but the rewards can be significant. Whether you stretch first thing in the morning, after a workout, or as a relaxing way to unwind in the evening, you’ll be supporting your body’s flexibility, comfort, and resilience. Make stretching a habit, and you’ll likely notice improvements in how you move, feel, and handle the demands of everyday life.
A regular stretching routine is a simple yet powerful addition to your daily self-care. To learn more about improving your flexibility, read Stretching, a Special Health Report from Harvard Medical School.
Image: © Martinan/Getty Images
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