How Frequently Should I Stretch?
How Frequently Should I Stretch?
How frequently should you stretch?
It depends.
(Isn’t that always the answer?)
If you’re just doing some light stretches after exercising or as part of winding down for bed, it’s totally fine to stretch every day. But if you have specific flexibility goals (ex. getting the splits, being able to do a bridge) that involve a proper warmup and a dedicated stretching session that’s longer than 10 minutes, you’re body will probably thank you for incorporating rest days into your program.
Just like strength training, when we train flexibility (especially if you are incorporating active flexibility stretches into your practice) our muscles need time to recover. Try to avoid intensely stretching the same muscle group two days in a row to give yourself ample rest. Most students notice they progress faster if they allow their body to take some time off each week.
If you love flexibility work and stretching/contortion practice, consider building out a weekly schedule that alternates your leg training with your backbending training - this will allow your body more time to recover.
My preferred training schedule is 2 dedicated “leg days” each week (one for front splits, and one for middles), 2 dedicated “back days,” and one “whatever I want to work on” day to spend a little extra time working on whatever I feel like (which occasionally happens to be naps).
A typical week might look like:
Monday - Rest Day
Tuesday - Leg Day
Legs & glutes strength training at the gym (straight leg deadlift focus)
20-40 min front split work, including standing balances
Wednesday - Back Day
Upper body strength training at the gym
30 - 60 min dedicated backbending practice
Thursday - Rest Day
Friday - Leg Day
Legs & glutes strength training at the gym (finishing with abductor/adductor machine)
20 - 40 min front and middle split work, including straddle handstand practice for funzies
Saturday - Back Day
Do 20 min yoga YouTube video for a warmup
45 - 60 min dedicated backbending practice
Sunday - “Active Recovery”
45 min yoga video followed by handbalancing practice
Related Content
Recorded Workshops
Note: this class is also a part of a 2-class bundle! If you also want to work on your middle splits and straddles too, you should check out the “Starting Splits” Front & Middle Splits recording bundle.
Who this class recording is for:
This 45-minute class is intended for “beginner” to “begintermediate” students interested in working on their front splits. For more intermediate/advanced students who are 3 inches or closer to the ground in their front splits, I suggest you check out the Splits Clinic: Getting Flat Splits workshop instead which has drills aimed at slightly more flexible hips.
This workshop is a better fit for students who’s hips are 4 inches or higher away from the floor when doing a front split with their torso lifted.
Even if you are a super beginner and can’t touch your toes, this video has stretches and modifications for a variety of levels.
What this class includes:
A quick full-body warm-up to get you ready to stretch
Active flexibility exercises focusing on the two main muscles groups needed for square front splits: hamstrings and hip flexors
A full 45-minute stretching routine you can follow 1-3 days per week to work on your front splits (due to the amount of strengthening involved, I don’t recommend doing this routine every day - your body will benefit more from rest days!)
Recommended props:
A chair (or a bench or low table)
Yoga blocks - totally optional, but they are a wonderful prop, especially if you’re a beginner. If you don’t have blocks, I recommend practicing next to a chair, your bed, or a wall so you can reach your hand out for balance if you need to
Note: Because of Squarespace’s file size limitations (which is what I use for this wonderful website!), upon purchase you will receive a PDF with a link to the recording. You can then stream the recording online from the private link.
Who this class recording is for:
This recorded workshop is intended for “beginner” students who want to build their back, shoulder, and hip flexibility (and strength!) to push up into a bridge (aka Full Wheel). You’ll learn how to strengthen and stretch your whole backbending chain - with an extra emphasis on the shoulders.
What this class includes:
A quick full-body warm-up to get you ready to stretch
A full 45-minute follow-along stretching routine you can follow 1-3 days per week to work on your backbending flexibility
An additional 5-20 minutes of bridge-specific skillwork you can add on to that routine to specifically work on your bridge press (so you can tailor your training to fit your own schedule)
Recommended props:
Yoga mat
2 yoga blocks
A strap (which can be stretchy or stiff - a towel or sweatshirt would work as well)
Note: Because of Squarespace’s file size limitations (which is what I use for this wonderful website!), upon purchase you will receive a PDF with a link to the recording. You can then stream the recording online from the private link.
