New research shows how long, hard and sometimes it’s worthwhile to stretch to enhance your flexibility.

Can you reach down and touch your toes without bending your knees? Can you reach each arms overhead? If this looks like a struggle, you might lack flexibility.

Flexibility is the power of a joint to maneuver through it. Full range of motion. It helps you. Do most sports activities. And can stop Muscle injuries. And since most on a regular basis activities require a specific amount of flexibility (like bending down or twisting), it will allow you to. Maintaining functional independence As you age.

Although there are various types. to pullis static drag The most common. It involves positioning a joint to elongate the muscle and holding it still for a set time frame – normally between 15 and 60 seconds. An example is standing in front of a chair, placing one foot on the chair and straightening your knee to stretch your hamstrings.

Static stretching is widely used to enhance flexibility. But there aren't any clear recommendations concerning the maximum amount required. Our New research Check out how long, how hard and the way often it's worthwhile to stretch to enhance your flexibility – it's probably lower than you expect.

Assessing the information

Our research team spent the last 12 months collecting data from lots of of studies on hundreds of adults from all over the world. We checked out 189 studies of greater than 6,500 adults.

Studies Comparison Effects of a single session or multiple sessions of static stretching on a number of flexibility outcomes, in comparison with those that didn't stretch.

how long

We've found that stretching for about 4 minutes (total) in a single session is best for immediate improvements in flexibility. Any more and also you see no further improvement.

For lasting improvements in flexibility, it seems it's worthwhile to stretch a muscle for longer periods of time – about ten minutes per week for the best improvement. But it doesn't should occur all of sudden.

How hard?

You can consider the stretch as hard, whenever you experience increased pain, or easy, when the stretch you're feeling will not be uncomfortable.

The excellent news is that it doesn't matter how hard you stretch – each hard (stretching to the purpose of discomfort or pain) and simple stretching (pulling below the purpose of pain) improve flexibility equally.

how persistently

If you should improve your flexibility, it doesn't matter how persistently you stretch each week. The vital thing is that you just aim for ten minutes per week for every muscle you stretch.

So, for instance, you'll be able to stretch each muscle for greater than a minute a day or five minutes twice every week.

How much time it's best to spend stretching will depend upon what number of muscles it's worthwhile to stretch. If you might be less flexible, you have to to spend more time, given that you're going to have more “tight” muscles to stretch than for those who are more flexible.

Can everyone improve their flexibility?

Encouragingly, it doesn't matter what muscles you pull, how old you might be, your gender, whether you're a couch potato or an elite athlete – everyone can improve their flexibility.

Static stretching may be done anywhere and anytime. And you don't need any equipment. You can stretch to allow you to chill out while watching your favorite TV show, while on the office, or after walking the dog. It's a terrific option to start and end your day.

Although the precise stretch needed will depend upon which muscles are “tight,” some quite common stretch examples include:

• Place one foot on the bench and bend forward on the waist and stretch your hamstrings while keeping your knee straight.
• Stretch your quadriceps muscles by bending your knee and gripping your ankles along with your hips
• Reach out with one arm while bending your elbow Stretch your triceps The muscles

However, the very best advice is to see a certified health skilled, similar to a physiotherapist or exercise specialist, who can perform an assessment and prescribe you specific parts to your individual needs.

As you'll be able to see, it's not likely that much to be more flexible.