Stretching is an underrated but important part of daily physical activity. In addition to improved flexibility, stretching can lead to many health benefits, including:
- Increased joint range of motion
- Improved circulation
- Reduced stiffness and muscle tension
- Improved physical performance
- Injury prevention
- Improved posture
- Stress relief
These benefits make stretching an essential part of a healthy lifestyle. Know the basics of stretching, like how often you should stretch; how long should you hold a stretch; and the number of times you should perform each stretch will ensure you get the most out of your routine and reap all the 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 committee agreed as follows:
- Healthy adults should do flexibility exercises (stretching, yoga or tai chi) for all major muscle and tendon groups – neck, shoulders, chest, core, lower back, hips, legs and ankles – at least two 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, ideally you would repeat it three more times. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.
A regular stretching routine is a simple yet powerful addition to your daily self-care.
To learn more about improving your flexibility, read Drawing, a special health report from Harvard Medical School.
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