- How often should a beginner stretch?
- How can a beginner get flexible?
- What are the 5 rules to stretch by?
How often should a beginner stretch?
Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.
How can a beginner get flexible?
To get the most out of your flexibility training, keep these factors in mind:
- Aim for 3 days a week of flexibility training to start. ...
- Hold or perform each stretch for 15 to 30 seconds. ...
- Perform dynamic stretches before strength training and cool down with static stretches after.
What are the 5 rules to stretch by?
The Rules of Stretching
- Don't Stretch Cold Muscles. ...
- Stay Warm. ...
- Don't Rush. ...
- Push Yourself During Your Stretches. ...
- Breathe. ...
- Don't Bounce.