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Improving flexibility doesn’t have to be as difficult as it sounds. New research shows that just a few minutes of stretching per week can make a significant difference in your flexibility, and it doesn’t even require intense effort.
Flexibility is the ability to move a joint through its full range of motion, and it’s vital for maintaining overall health. Whether you’re an athlete, an office worker, or just looking to stay mobile as you age, flexibility helps prevent injuries, improves athletic performance, and supports functional independence in daily life.
For many, static stretching—the practice of holding a stretch for a set period—is the go-to method for improving flexibility. While the benefits of static stretching are widely acknowledged, the optimal duration, intensity, and frequency of stretching have remained unclear until now.
A new study has explored exactly how long, how hard, and how often you need to stretch to see improvements in flexibility. The findings may surprise you.
Optimal Stretching Time: Four Minutes for Immediate Benefits
The research team reviewed 189 studies involving over 6,500 adults. They found that holding a stretch for just four minutes (cumulatively) in a single session is ideal for an immediate improvement in flexibility. Stretching any longer in one go doesn’t provide significant additional benefits.
For long-term flexibility gains, stretching a muscle for around 10 minutes per week yields the best results. The good news is that this can be spread across multiple sessions throughout the week, making it easy to fit into your routine.
Stretching Intensity: Hard or Easy—It Doesn’t Matter
Another key takeaway from the research is that the intensity of your stretch doesn’t have to be extreme. Both “hard” stretching, where you push your muscles to the point of discomfort or pain, and “easy” stretching, where you remain below the pain threshold, equally improve flexibility. So, there’s no need to suffer through intense stretches—comfortable, gentle stretching is just as effective.
How Often Should You Stretch?
When it comes to how often you should stretch, the answer is more flexible than you might think. The most important factor is the total amount of time spent stretching each week—aiming for up to 10 minutes per muscle group. This could be spread out over multiple sessions or a few longer ones. For example, you could stretch a muscle for a little more than one minute each day or spend five minutes twice a week on each area.
The exact time will depend on how tight your muscles are. Less flexible individuals may need to dedicate more time to stretching to target more “tight” muscles.
Flexibility for All Ages and Abilities
One of the most encouraging findings of the research is that flexibility improvement is accessible to everyone, regardless of age, gender, fitness level, or activity level. Whether you’re sedentary or an elite athlete, static stretching can help improve your range of motion.
And the best part? You don’t need any special equipment or a gym membership to get started. Stretching can be done at home, at the office, or even while watching TV. It’s easy to incorporate stretching into your daily routine, whether it’s post-workout, during your lunch break, or after a walk.
Getting Started
If you’re new to stretching, there are plenty of simple stretches to try. Some common ones include:
- Placing one foot on a chair and leaning forward to stretch your hamstrings.
- Bending your knee and holding your ankle to stretch your quadriceps.
- Reaching one arm overhead and bending your elbow to stretch your triceps.
However, for personalized guidance, it’s always a good idea to consult a health professional such as a physiotherapist or exercise physiologist. They can recommend specific stretches tailored to your needs.
In summary, improving flexibility doesn’t require long hours of effort. With just 10 minutes of stretching per week for each muscle group, you can achieve significant improvements. The key is consistency, comfort, and a bit of dedication—making it much easier than it seems to become more flexible.
