Stretching Guidelines

Stretching Guidelines


A lot of people know they should stretch. They know it is good for joints, helps reduce risk of injury and generally improves overall body function. However, for most folks that is where the knowledge stops.

Questions like how much, how far, how long often stop a stretching program before it even starts.

Luckily the ACSM (American College of Sports Medicine) has general guidelines for stretching. Here is an overview of their recommendations.

How often should I stretch? The ACSM recommends at least two to three days a week with five or six days a week preferred.

How many stretches should I do? Try to stretch all the major joints and muscle groups you used during your workout. Often this ends up being about 10-12 stretches.

How long do I hold a stretch? The recommendation is to hold a stretch for 15-30 seconds. If you prefer not to have a stop watch close by, this ends up being about three to seven full, slow breaths.

How many times should I do a stretch? Try to do each stretch two or three times.

How do I know if I am stretching far enough or too much? You should not stretch to the point of pain, however you want to stretch to a point of mild discomfort to get the most of your stretch.

Sometimes it is easy to overlook stretching as an important part of your workouts. Unlike strength and aerobic benefits, flexibility isn’t exactly noticeable. It won’t necessarily help you fit into your summer dress or get ready for swim suit season.

Stretching is absolutely vital to your body’s function. Start out easy and develop your flexibility habit. You can get many benefits out of just a few minutes a day. You’ll also learn it is a great reward after a hard workout. Good luck and happy training!