How much should I stretch?

How many times per week should I stretch to become flexible? As flexibility coach and contortionist, I often get this question. And I also see in social media different answers from other instructors. At the end of the day, how much you need to stretch it depends on your body type and your lifestyle. And your goals, of course!!! :-)

I started stretching at age 27. However, all my life I have been doing sports, and I always incorporated, in one form or another, stretching exercises. I competed swimming until age 14, then joined a dance school and danced until university times arrived. During those summers I worked as lifeguard as well, which it made me focus on athletic training. I started practicing yoga at age 20, mostly for the mental benefits than the physical benefits. I never did weight training or something similar... the only strengthening I did was joining on and off pilates classes.

Consequently, by the time I started stretching, my body was still quite open. On one hand, it was thanks to my active lifestyle. On the other hand, thanks to my natural flexibility in some body parts...

Now, let's think on you. First two questions:

1. Your starting point: Have you been doing sports in the past? or you had rather a sedentary lifestyle?

2. Your genetics: Genetically, what type of body you have? do you feel freedom on movement or do you feel tight?

   
   

   

   4-5 years of flexibility and contortion training opened my body significantly. Specially the spine!

   
   

While people recommend to stretch every day, depending on your natural body type, I would even recommend you to stretch less days or with less intensity. A lot depends also on your goals too. Throughout the years, I found people who started stretching for different reasons. Some of the goals were to...

• Reduce muscular pain

• Increase range of motion and feel consequently freedom in movement (my favorite!!!)

• Reach skills required for the sports they were practising (e.g. martial arts, circus arts, dancers)

• Take on a new challenge

• For fun

Hence, what is your goal? do you simply want to become more flexible? maybe one day reach to do a split? a solid bridge? or get enough mobility, so your body doesn't feel like a 60 years old in your 30s?

If you are an adult starting to work in your flexibility, try this gently routine 4-5 times per week to notice how your body starts opening and you start feeling younger and happier!

Stretching the body regularly is very healthy. However, if you only focus on stretching - and here I mean specific flexibility trainings; or even one single yoga type practice, where you stretch all the time same muscle groups - maybe you should rethink twice if you don't want to incorporate stabilization exercises. When I started my flexibility journey, I focused making my body more flexible without adding strength and stabilization training and eventually I had to stop. My body became too wobbly and unstable, and have a prognose of luxation. Therefore, too much of only flexibility isn't healthy. You will get wobbly and have no muscles to hold you. Too much strength and pumped muscles isn't healthy neither. Your muscles will become shorter and shorter, and pain will start.

I eventually developped under my contortion coach's guidance this conditioning routine that I would always do before my contortion practice. It helps me staying strong and stabilized.

After years trying out different training routines and approaches, I learnt more about my body, and I can tell you: I personally don't need to stretch passively more than 3-4 days per week. More wouldn't bring me to my goals, not at least to the short term goals!

Middle splits has always been my nemesis. I am not 180 degrees flat, but I am in peace with the progress I have achieved by consistently stretching and working on hip mobility.

But we are all different. As a rule of thumb, if you are naturally a stiff person, I would recommend stretching up to 6 days. Stretch always after exercising, long days sitting or standing, and when you feel stiff. Like in any type of sports, don't forget to have a rest day. Your muscles need to rest and embrace the new range of motion. If you are naturally flexible person, work on stabilizing your body and on active flexibility routines. I personally like ballistic and static stretching, adding sometimes dynamic stretches. And never stop engaging the muscles!

Nothing is impossible. Even if you are an adult, you can get more flexible - but you do need to understand yourself and have a targeted training routine. Once you start stretching, and your body starts opening and reshaping, routines will also have to be adjusted.

When I started, my shoulders would do most of the work - see the bridge above. The spine is rather straight (if not even slightly hunched forward!).

Summarizing, we are all different and when it comes to stretching and flexibility trainings, there is a lot you need to take into account. Stretch always after exercising, foremost after weight lifting or practicing sports that will encourage muscle shortening. Incorporate stretching routines after long sitting hours. If you start training flexibility, and you never did sports before or you have a weak core etc., ensure you also get strong. And If you can, find guidance and work together with a certified and experienced flexibility instructor like me.

Yes, even at age 30 and onwards you can get splits and more, you just need to play it smart! Open the areas that are closed, and not overstretch the parts of the body that are already quite opened.

xx

Zohar

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Ready to train with me? Check out my weekly contortion class every Saturday in the YouTube channel, or join one of our 30-Day Flexibility Challenges for a deeper dive into flexibility and contortion training. And if you look for a personalized training to speed up your progress, check how I work 1-1 and schedule your appointment by sending me an email to zoharpalacio@zoharyogaflex.com.

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