For some, sitting all day leads to sore and achy muscles. Others may notice they’re not recovering from minor injuries as quickly as they once did and their pain from a twisted ankle lingers for months. Stretching can help address both these problems and more.
People who stretch regularly notice they’re more flexible, more able to tackle daily tasks and have an improved range of motion, experts say.
But how long should you hold a stretch to get the most benefit? Stephanie Mansour, TODAY contributor and personal trainer for the Start TODAY app, explains.
Trainer Tip of the Day: Hold a Stretch for 60 Seconds
The American College of Sports Medicine recommends holding a stretch for 60 seconds.
“Like anything done in excess, stretching too often or for too long can do more harm than good,” Mansour previously told TODAY.com.
A sign you’re doing it for too long? The position starts to hurt.
“It’s important to note that there is a difference between stretching through tension and stretching through pain. If a stretch is painful, stop immediately,” she says. “This is your body’s signal that a muscle or other part of the body is being pushed past a safe limit.”
The Start TODAY app offers 30-60 seconded guided stretches featuring Mansour to help users wind down, such as a one-week bedtime stretch routine.
Why It Matters
Stretching regularly helps people enjoy their lives more, from doing chores like cooking and laundry to exercising and traveling.
“Consistent stretching improves flexibility and mobility, resulting in improved physical performance and range of motion in every day activities and during workouts,” Mansour said. “This can prevent injury by strengthening the muscles and joints in different ranges of motion.”
People who don’t stretch may have health challenges.
“Tight or weak muscles can increase the risk of muscle damage, strains or joint pain,” Mansour added. “Sitting at a desk all day is a typical scenario in which the muscles (in this case, the hamstrings and muscles around the hips) become tight from remaining in one position for hours. If not appropriately stretched afterward, it can not only impede athletic or daily performance but can increase the likelihood of an injury during other movements.”
Getting Started
The American College of Sports Medicine recommends that people stretch the major muscle groups, such as the upper body, lower body and core, at least twice a week, holding each stretch for 60 seconds.
Mansour recommends that her clients incorporate a stretching practice, such as yoga or Pilates, into their weekly exercise plans. People could try two longer sessions of stretching per week or try five minutes of stretching every day.
The Start TODAY app’s expert designed 30-Day Stretch and Strength Plan strategically incorporates days dedicated to flexibility and recovery into your workout routine.