If you don't stretch regularly, you will lose flexibility over time. In fact, you lose about 10% of your flexibility every decade. Whether you want to deep squat, touch your toes, press a barbell overhead, or reach for your seatbelt without straining, staying flexible is key. Stretching helps you maintain that flexibility. 

But what happens if you haven’t stretched in years and can barely bend over now? The answer is simple: start stretching. 

Many people avoid stretching because they don’t know how to do it properly, they don’t see immediate results, or they simply can’t be bothered. But stretching doesn’t have to be a chore, and with minimal effort, you can still achieve maximum gains in flexibility. 

Let’s explore the research to understand how you can improve flexibility effectively. 

How Quickly Can You Improve Flexibility? 

You can increase your overall flexibility by more than 20% in as little as 9 weeks.  

A review of 23 articles relating to stretching was conducted by Ewan Thomas at the University of Palermo, Italy. Thomas found an average mean of 20.9% increase in range of movement (ROM) with static stretching between pre and post stretching intervention.  

What Type of Stretching is Most Effective? 

Various types of stretching have been studied for their effectiveness. Research from the University of Granada, Spain, by Lopez-Bedoya, found that static stretching was the most effective type for increasing range of motion (ROM). Proprioceptive neuromuscular facilitation (PNF) stretching increased ROM by 14.3%, while static stretching improved it by 19.5%. 

Takeaway: Static stretching is the most effective way to improve ROM both in the short term and over time. 

How Long and How Intense Should You Stretch? 

The duration and intensity of stretches are crucial to improving flexibility. Studies from Brigham Young University and the University of Central Arkansas both found that stretching for 60 seconds per muscle produced the greatest improvement in ROM. 

When it comes to intensity, there’s no single answer, as it is subjective. However, the stretch should be intense enough to push beyond your current range of motion without causing pain or discomfort. 

Takeaway: Stretch each muscle for 60 seconds. Stretching should feel slightly uncomfortable but never painful. 

Whether you want to do the splits, squat deeper, or simply touch your toes, it is possible with regular stretching. Stick to the most effective stretching, and you’ll see significant gains in flexibility even just after one session.

Sources:

Lopez-Bedoya study  

Https://pubmed.ncbi.nlm.nih.gov/23715256/ 

Ewan Thomas study  

https://paulogentil.com/pdf/The%20Relation%20Between%20Stretching%20Typology%20and%20Stretching%20Duration%20-%20The%20Effects%20on%20Range%20of%20Motion.pdf 

University of Arkansas study  

https://pubmed.ncbi.nlm.nih.gov/8066111/ 

Brigham university study 

https://pubmed.ncbi.nlm.nih.gov/11319936/