How Often Should I Stretch?

The most common question we get is from people who want to know why they don’t see improvement in their flexibility even though they stretch, often at times, daily. We answer that here and here, and in more detail in our new book, When Stretching Fails to Improve Flexibility.

The second most common question we get is, “How often, and for how long, should I stretch?”

People expect a number, such as 3 minutes a day or 5 times a week. But it’s not a number. The most important aspect in determining the frequency with which one should stretch, and the length of time, is to first assess individual needs.

Flexibility is a sign of fitness just as strength and weight are. So, if you are overweight you need to do more cardio than someone who is underweight. Similarly, a weak person needs to put more time and effort into building muscle than a strong person.

This exact same principal applies to stretching. If you are tight and immobile you need to stretch more often than someone who is hyper-mobile. There is no one-size-fits-all.

But, the purpose of benchmarking, let's assume the average person can’t bend over to touch their toes without bending their knees. Stretching 3 times a week is a good place to start, if targeting several different muscles or muscle groups.

For a whole body stretch which would take longer, two times a week would likely be sufficient, here too, involving multiple muscle groups. Finally, if you are looking to do short spurts that hit only one or two muscles, then every day is a good strategy.

If you are tighter than average you’ll need more, and if you are more flexible than average you need less.

You may also enjoy reading, How Long To Hold A Stretch and It's Not 30 Seconds, or Everything You've Been Told About Stretching Is Wrong.