How many times a week should someone participate in flexibility exercises?
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From Mayo Clinic to your inboxSign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data.To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Flexibility is far from the only benefit that comes with stretching. The movement is actually a vital form of body maintenance. The Apley shoulder mobility test is a great indication of the flexibility of the muscles that make up the chest, upper back and shoulders.Hero Images / Getty ImagesNov. 28, 2018, 9:40 AM UTC By Brianna Steinhilber Whether you’re cooling down after a run or doing a few stretches at your desk when work is starting to become a pain in the neck (literally), most of us recognize the benefit of stretching. But we can also probably admit we aren’t doing enough of it. The problem is, we tend to think of it as a bookend to more strenuous exercise — a form of movement used to warm up before you get to the real work or cool down afterwards. But stretching is actually a vital, albeit overlooked, form of exercise, and experts say that the body should be engaging in it on a consistent basis. According to John Ford, certified exercise physiologist, owner of JKF Fitness & Health in New York City, flexibility is one of the five components of fitness, which can have it's own tailored exercise program to get specific improvements. "When we talk about stretching we are describing an exercise that can maintain or improve a person’s flexibility. Flexibility is defined as the range of motion of a joint or group of joints. The range of motion of any particular joint is dependent on the makeup of your muscles, your physical activity/exercise, your anatomical structure (shout out to the double jointed among us), age and gender. Thus, stretching for flexibility is designed to actively target the range of motion." Just as other forms of body conditioning like strength training and cardio are a necessary part of a fitness routine, “stretching should not be overlooked,” adds Kevin Ramsey, Lead Stretch Therapist at Massage Envy. “Stretching helps to resolve tension in the muscles. When this tension is resolved, muscles have a better chance of getting the circulation they need to function normally. Circulation is vital in all tissues of the body because this is how nutrition is distributed throughout the tissues. To that extent, stretching may be seen as a form of self-care or conditioning all on its own.” What stretching does for the bodyWhile stretching is a movement we certainly can perform at home, it’s becoming increasingly popular in the fitness space, not only on class schedules at big box gyms, but with boutique studios dedicated solely to stretching. “Assisted stretching, done with the help of a professional service provider or stretching ‘coach,’ is proven to increase mobility, flexibility and blood flow and improve how muscles function,” says Ramsey. Here are a few of the other benefits that can be reaped from a consistent stretching routine:
Stretching, if done correctly, is one of the simplest forms of body maintenance, which almost anyone can do on their own.
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The 3 types of people who need to stretch more often“There are a few different groups of people who tend to suffer a little more than others when it comes to stiff, tight muscles,” says Walker. If you fall into one of these categories, it may be time to start scheduling stretch sessions into your weekly routine:
5 Things Your Personal Trainer Wishes You KnewSept. 15, 201703:33Do you pass the flexibility test?“There are certainly healthy ranges of motion that the average person should be able to achieve,” says Walker. He recommends these two flexibility tests that can help you gauge where you stand:
Okay, so how can we actually get more flexible?If you didn’t perform as well on the tests as you’d like, it may be time to start putting in work to increase your flexibility. The type of stretching someone does before or after a workout is very different from the type of stretching that is required to improve flexibility and range of motion. “The type of stretching someone does before or after a workout is very different from the type of stretching that is required to improve flexibility and range of motion,” says Walker. “The purpose of a warm up or cool down is not to improve flexibility; it’s to prepare your body for activity or to restore your body to a pre-exercise level. If your goal is to improve your flexibility, then stretching should be seen as its own session, just as strength training or cardiovascular training is its own session.” The good news is, once you commit to a regular stretching program, changes begin to occur within the muscles. "Other tissues that begin to adapt to the stretching process include the tendons, fascia, skin and scar tissue,” adds Walker. Here's where to start: Do a body inventory. Stretching is a highly individualized activity, so start by tuning into your body. “Understanding which stretches will work for you all starts with listening to your body. After all, if the main source of tension is in the shoulders, then exhaustive hamstring stretches may not be the most effective,” says Ramsey. “Listening to your body gets easier over time, if done regularly. Simply pay attention to those areas where you feel aches or pains.” Consider consulting a professional. While a full-body stretch is never a bad idea, a professional can help you identify your specific trouble zones. “Some people are tighter in the front of their bodies (chest, shoulders, hips), while others are tighter in the back of their bodies (lower back, hamstrings, calves). Some even have imbalances from one side of the body to the other,” says Walker. “The best thing you can do is come to understand what your body needs, or have a [professional] assess you during a one-on-one stretching session, and address your personal imbalances and tight spots.” Consulting a professional doesn’t have to break the bank: stretch and mobility classes are offered through ClassPass and are on the schedule at gyms like Planet Fitness, Equinox and Gold’s Gym, and boutique studios offer special rates for first time clients (at StretchLab, you can get a 25 minute one-on-one session for just $29.) If you want to improve your flexibility and range of motion on a permanent, long term basis you need at least two to three (30 to 60 minute) dedicated stretching sessions a week. Schedule a stretch session 2-3 times a week. “Stretching is no different to any other form of exercise," says Ramsey. "If you want to get stronger, you need to do strength work at least two to three times a week. If you want to improve your cardiovascular fitness, then you need to do aerobic exercise at least two to three times a week. If you want to improve your flexibility and range of motion on a permanent, long term basis you need at least two to three (30 to 60 minute) dedicated stretching sessions a week.” Hold each stretch for 30 seconds. In both the sitting and standing stretch program Ford prescribes his clients, he instructs them to hold each stretch for a minimum of 30 seconds. Ramsey agrees: “The stretch reflex is designed as a protective mechanism in the body, which helps to keep over-taxed muscles in a safe range of motion until the tension resolves and the muscle can return to normal function. Research shows that holding a stretch for 30 seconds or more allows the muscle to overcome the stretch reflex and continue to relax and release, creating more nerve activity and circulatory activity, which helps to resolve the existing tension.” Don’t push a muscle too far. Most importantly, take your time and ease into stretching. “It is important to note that stretching should always be done safely and within the muscles limitations,” says Ramsey. “In other words, challenging the muscle is good, but not to a point of pain. Stretching should always be comfortable.” TRY THESE FITNESS ROUTINES
Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. How many times per week should you perform a flexibility workout?Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.
How many times a week a person will exercise for strength and flexibility?How often should I do strength and flexibility exercises? It's a good idea to do muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.
How many days per week should flexibility exercises be done quizlet?Flexibility exercises should be done at least two to three days per week. Hold times of over one minute for static stretching are required in order to have any improvement in range of motion.
Should flexibility training be done everyday?A daily regimen will deliver the greatest gains, but typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week. In the videos below, you'll find examples of static stretches that can be worked into any exercise or stretching routines.
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