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
