Static stretching can be useful for increasing joint range of motion (ROM), but for it to be truly effective, you must stretch often. How often? Research indicates that daily stretching is best, and if you can do it multiple times a day, the results are even better.
In a study conducted by Cipriani et al. (2012), four different stretching protocols were tested:
- Daily stretching, twice per day (S14 group)
- Daily stretching, once per day (S7 group)
- 3–4 days per week, twice per day (S6 group)
- 3–4 days per week, once per day (S3 group)
A standing one-legged hamstring stretch was used in the study. The stretch was held at a point of discomfort for 30 seconds, followed by a 10-second rest, then repeated for another 30 seconds. Each session totaled one minute of stretching.
After four weeks, the S14 group (14 minutes of stretching per week) improved mean hip ROM by 26.5%, compared to just 16.8% for the S3 group (3–4 minutes per week). The other two groups saw improvements of around 24%.
By the way, the study used an open-chain stretch. A more effective option for the hamstrings is a closed-chain stretch, as demonstrated in the video below.
When it comes to stretching, frequency is key. The problem, of course, is that most people barely have enough time to exercise, let alone stretch. Fortunately, here are two simple ways to fit stretching into your daily routine:
- Stretch while watching television. The average North American watches nearly five hours of TV per day. If you dedicate just one of those 300 minutes to stretching, you’ll see a noticeable improvement in flexibility by the end of the month. If you do two minutes or more, the results will be even better! Try stretching during commercials so it doesn’t interfere with your “quality” viewing time.
- Stretch while exercising. Most experts recommend exercising 3–4 days per week for optimal results. If you take just a minute during your warm-up to stretch a specific muscle, you’ll see a minimal improvement by the end of the week. To really boost results, stretch that muscle between work sets—just make sure it doesn’t affect the muscles you’re training. If you have tight calves, for instance, stretch them between sets of bench presses or arm curls. Before you know it, you’ll accumulate several minutes of stretching each week.
Try these suggestions over the next month. Pick a muscle with limited ROM that feels “tight” and focus on it. Measure your ROM before and after to see how much you’ve improved.
