The Ideal Stretching Routine - Harvard Health

Recent Articles

Driving with arthritis pain: Stay comfortable — and safe — behind the wheel

Daily cup of coffee may prevent afib recurrence

Gene-editing therapy lowers harmful blood fats in early study

What is EMDR therapy, and who can it help?

GLP-1 drugs versus bariatric surgery for treating obesity

Two dumbbells, three exercises, and 10 minutes

Easing the emotional burden of IBS

Modify your push-ups to meet your fitness level

What is long QT syndrome?

Stroke survivors may benefit from very low LDL levels

/ January 9, 2025 Share Share this page to Facebook Share this page to X Share this page via Email Copy this page to clipboard Print This Page Click to Print

We often think of exercise in terms of cardio and strength, but stretching is a crucial—and often overlooked—component of a complete fitness routine. While it may not get your heart racing or leave your muscles burning, consistent stretching can make a noticeable difference in how your body feels and moves each day.

Whether you’re an avid exerciser or simply looking to move more comfortably in daily life, making time to stretch can be transformative.

Stretching is an underrated but important part of daily physical activity. Along with improved flexibility, stretching can lead to many health benefits including :

• Increased range of motion in joints
• Enhanced circulation
• Reduced muscle stiffness and tension
• Improved physical performance
• Injury prevention
• Improved posture
• Stress relief

These benefits make stretching an essential part of a healthy lifestyle. Knowing stretching basics such as how often should you stretch; how long should you hold a stretch; and how many times you should do each stretch will ensure you are getting the most out of your routine and reaping the full benefits of flexibility, mobility, and injury prevention.

A panel of experts convened by the American College of Sports Medicine (ACSM) reviewed a wide range of studies to help answer these 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 optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.

Incorporating regular stretching into your daily or weekly routine doesn’t require a lot of time, but the rewards can be significant. Whether you stretch first thing in the morning, after a workout, or as a relaxing way to unwind in the evening, you’ll be supporting your body’s flexibility, comfort, and resilience. Make stretching a habit, and you’ll likely notice improvements in how you move, feel, and handle the demands of everyday life.

A regular stretching routine is a simple yet powerful addition to your daily self-care. To learn more about improving your flexibility, read Stretching, a Special Health Report from Harvard Medical School.

Image: © Martinan/Getty Images

Share Share this page to Facebook Share this page to X Share this page via Email Copy this page to clipboard Print This Page Click to Print

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Recent Articles

Driving with arthritis pain: Stay comfortable — and safe — behind the wheel

Daily cup of coffee may prevent afib recurrence

Gene-editing therapy lowers harmful blood fats in early study

What is EMDR therapy, and who can it help?

GLP-1 drugs versus bariatric surgery for treating obesity

Two dumbbells, three exercises, and 10 minutes

Easing the emotional burden of IBS

Modify your push-ups to meet your fitness level

What is long QT syndrome?

Stroke survivors may benefit from very low LDL levels

/

Related Topics

Staying Healthy

Strength training builds more than muscles

Staying Healthy

Want a stronger core? Skip the sit-ups

Staying Healthy

Improve your balance with tai chi this winter

Balance Exercise & Fitness

You might also be interested in…

Stretching: Stretches for the whole body to improve flexibility and reduce pain

Stretching is an excellent thing you can do for your health. These simple yet effective moves can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Whether you're an armchair athlete or a sports enthusiast, this Special Health Report, Stretching: Stretches for the whole body to improve flexibility and reduce pain, from the experts at Harvard Medical School will show you how to create effective stretching routines that meet your needs and ability.

Read More

Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

Sign Up Close

Thanks for visiting. Don't miss your FREE gift.

25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to lessen digestion problems…keep inflammation under control…learn simple exercises to improve your balance…understand your options for cataract treatment…all delivered to your email box FREE.

I want to get healthier This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Close

Health Alerts from Harvard Medical School

And a FREE copy of the new report 25 Gut Health Hacks!

Sign up to receive HealthBeat emails from Harvard Health Publishing and get helpful tips and guidance for ways to lessen digestion problems… keep inflammation under control… learn simple exercises to improve your balance… understand your options for cataract treatment… all delivered to your email inbox FREE. PLUS, you'll get the latest news on medical advances and breakthroughs from Harvard Medical School experts, and special offers on content from Harvard Health Publishing.

I want to get healthier This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Close

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of 25 Gut Health Hacks.

Sign me up Close

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of 25 Gut Health Hacks.

Sign me up This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.