Stretching is often undervalued, yet it constitutes a vital component of daily physical activity. In addition to enhancing flexibility, stretching offers numerous health benefits, including:
- Increased range of motion in joints
- Enhanced circulation
- Reduced muscle stiffness and tension
- Improved physical performance
- Injury prevention
- Enhanced posture
- Stress relief
These advantages render stretching an indispensable aspect of a healthy lifestyle. Understanding the fundamentals of stretching—such as the frequency of stretching, the duration for which a stretch should be held, and the number of repetitions for each stretch—will ensure that individuals maximize their routine and fully benefit from improved flexibility, mobility, and injury prevention.
A panel of experts convened by the American College of Sports Medicine (ACSM) conducted a comprehensive review of various studies to address these inquiries. Based on the evidence presented, the panel reached the following consensus:
- Healthy adults should engage in flexibility exercises (such as stretches, yoga, or tai chi) targeting all major muscle-tendon groups—including the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times per week.
- For optimal results, individuals should aim to spend a total of 60 seconds on each stretching exercise. For instance, if one can maintain a particular stretch for 15 seconds, it is advisable to repeat it three additional times. Conversely, if a stretch can be held for 20 seconds, two additional repetitions would suffice.
Incorporating a regular stretching routine is a straightforward yet impactful enhancement to one’s daily self-care regimen.
For further information on improving flexibility, please refer to “Stretching,” a Special Health Report from Harvard Medical School.
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