The Right Way to Stretch

Stretching is honestly one of the most important exercises we can do for our long-term health. And, when we think about stretching, it’s not nearly as sexy as the latest workout fad.

But here’s what we all agree on:

Stretching is beneficial for so many aspects of your health: back pain, circulation, mental health, reducing risk of injury and on and on.

We also all agree that the advice for how to do it successfully is all over the map:

• Should it be a dynamic or static stretch;
• for how long;
• how many times per week;
• at what intensity?

Fortunately, we can look to research for answers. A recent study reviewed a total of 189 studies that contained over 6,500 adults. They all sought to show what works best to improve your range of motion and get you all those benefits we all know CAN happen.

Here’s what they found.

Time per muscle: Key findings suggest that should be between 30 – 60 seconds.

Frequency: At least 5 times per week is enough to achieve optimal improvements over time.

Intensity: Extreme intensity does not improve outcomes, but it does increase the risk of injury. So, keep it moderate.

Dynamic vs Static: Neither was better than the other, so practice the one you’re more comfortable with.

Outcomes: On average, noticeable benefits took one month to develop. With continued improvements at six months and one year. Although older adults also get the same benefits as younger people, it just takes a bit longer to manifest.

Bottom Line:

It’s not “stretching the truth” to say that regular stretching can reduce back pain and improve mental and physical health. Now that we know what actually works, set a regular stretching schedule for yourself to get these beneficial results!