Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Skipping regular stretching means that you risk losing the potential benefits.
How long should a stretching session last?
It's better to stretch for a short time every day or almost every day instead of stretching for a longer time a few times per week. Do a 20- to 30-minute session at least three times per week. On days when you're pressed for time, do this 5-minute stretching routine.
What is the ideal length of time to stretch?
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.
Is stretching 30 minutes a day good?
At minimum, Travers suggests doing a structured flexibility program at least three times a week for about 30 minutes each session. This can include exercises such as yoga, tai chi, barre, or Pilates. “With certain stretches, like yoga or tai chi, it's getting you in a more relaxed state,” says Travers.
Is it OK to stretch every day?
"A lot of people don't understand that stretching has to happen on a regular basis. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.
How long do the effects of stretching last?
If you only stretch occasionally, the effects are shortlived. One study found that the greatest increase in hamstring length occurred right after the stretch and began to diminish within 15 seconds, though there was a noticeable effect for up to 24 hours.