The ideal stretching routine

Stretching is an underrated but important part of daily physical activity. Beyond better flexibility, it brings many health benefits, including:

Increased range of motion in the joints

Enhanced circulation

Reduced muscle stiffness and tension

Improved physical performance

Injury prevention

Improved posture

Stress relief

Benefits like these make stretching an essential part of a healthy lifestyle. Knowing the basics - how often to stretch, how long to hold a stretch, and how many repetitions to do - ensures you get the most out of your routine.

A panel of experts convened by the American College of Sports Medicine reviewed a wide range of studies to answer exactly those questions. Based on the evidence, the panel agreed that:

Healthy adults should do flexibility exercises - stretches, yoga, or tai chi - for all major muscle-tendon groups (neck, shoulders, chest, trunk, lower back, hips, legs, and ankles) at least two to three times a week.

For the best results, spend a total of 60 seconds on each stretching exercise. If you can hold a stretch for 15 seconds, repeat it three more times; if you can hold for 20 seconds, two more repetitions will do.

A regular stretching routine is a simple yet powerful addition to daily self-care.