Contents
The American College of Sports Medicine (ACSM) recommends that people stretch at least two to three times per week.
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Introduction
The American College of Sports Medicine (ACSM) is a large organization that produces many scientific studies on exercise, fitness, and health. They are highly respected in the fitness industry, so their recommendations carry a lot of weight. Recently, they released new guidelines on how often people should stretch.
What is the ACSM?
The American College of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world. They are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.
What are the benefits of stretching?
The benefits of stretching are many and varied, but they can be broadly divided into two categories: physical and mental.
Physical benefits of stretching include improved flexibility, joint range of motion, and muscle coordination. In addition, stretching can help to prevent injuries, reduce muscle soreness, and improve posture.
Mental benefits of stretching include reduced stress levels, improved focus and concentration, and increased feelings of calm and well-being. Stretching can also help to improve sleep quality and promote relaxation.
How often should you stretch?
The answer to how often you should stretch depends on your goals and levels of flexibility, says the American College of Sports Medicine (ACSM). The ACSM recommends that people who are not very flexible (think: someone who can’t do a split) should stretch at least two to three days per week for 60 seconds per stretch. People who are already pretty flexible can get away with stretching fewer times per week.
What are the best stretching exercises?
The American College of Sports Medicine (ACSM) recommends that healthy adults should stretch at least two to three times per week.1 The ACSM’s position stand on stretching provides detailed recommendations on the types of stretching exercises that are most effective, how often you should stretch, and how to properly perform stretches.
Static stretching exercises are recommended for healthy adults.1 These exercises are performed by slowly and gradually moving your body into a position that lengthens the muscles and holding that position for 15-30 seconds.1 This type of stretching is ineffective when performed before exercise because it can actually decrease muscle power and performance.2,3 However, static stretching after exercise can help reduce muscle soreness.4
Dynamic stretches are another type of effective stretch for healthy adults.1 These exercises are performed by moving your body part in a controlled manner through its full range of motion.1 Dynamic stretches improve range of motion and should be performed before exercise to improve performance.2,5
Pendulum stretches are a type of dynamic stretch that can be performed without assistance from another person. To perform this stretch, stand with your feet shoulder-width apart and hold onto a support (e.g., a countertop, chair back, or door frame) with your left hand while keeping your right arm relaxed at your side.6 Then, gently swing your right leg forward and backward and side to side while keeping your left leg stationary. Repeat this stretch 10 times on each side.
Trunk rotations are another type of dynamic stretch that can be done without assistance from another person. To perform this stretch, start by standing with your feet shoulder-width apart and placing your hands on your hips.6 Then, rotate your trunk to the right as far as you can go while keeping your hips stationary, hold for two seconds, and return to the starting position. Repeat this movement to the left side and continue alternating sides until you have completed 10 rotations on each side
How to stretch properly
If you’re starting a workout routine or picking one back up after some time off, you may be wondering how to properly stretch. For some, stretching may seem like a pointless pre-workout warm-up. However, stretching has a number of benefits and is an important component of any workout routine.
The American College of Sports Medicine (ACSM) recommends that adults should do dynamic stretching exercises before participating in any type of physical activity. Dynamic stretching is a form of stretching that involves moving your body through a range of motion. This can help increase your flexibility and reduce your risk of injury.
Static stretching, on the other hand, should be done after your workout. Static stretching involves holding your body in a stationary position for 30 seconds or more. This type of stretching can help improve your range of motion and reduce muscle soreness.
So how often should you stretch? The ACSM recommends that adults should do dynamic and static stretches at least two to three times per week for optimal results. If you’re just starting out, you may want to stretch more frequently to help improve your flexibility. As you become more flexible, you can reduce the frequency of your stretches.
When to avoid stretching
The American College of Sports Medicine (ACSM) issues guidelines for exercise, including recommendations for stretching. However, the ACSM does not give a definitive answer for how often you should stretch. The reason is that there is no single answer that fits everyone.
The ACSM recommends that people who are inactive or have not exercised recently should start slowly and gradually increase the frequency and duration of their stretching sessions. People who exercise regularly can continue to stretch as part of their warm-up and cool-down routines.
The ACSM also recommends avoiding stretches during your workout if they do not contribute to your performance. For example, if you are lifting weights, stretching your muscles between sets is not necessary and could actually lead to injury.
The bottom line
The ACSM recommends that people stretch at least 2-3 days per week for 20-30 seconds per stretch.
FAQs
How often should I stretch?
The American College of Sports Medicine (ACSM) recommends that adults should stretch at least two to three times a week for 60 seconds per stretch.
Resources
There are a lot of different opinions out there about how often you should stretch. The American College of Sports Medicine (ACSM) provides some scientific guidance on the matter.
The ACSM generally recommends that adults perform static stretches for major muscle groups at least 2-3 days per week. That means stretching a muscle to the point of mild discomfort and holding that position for 10-30 seconds. dynamic stretches, which involve moving your body or limbs through a full range of motion, can be done every day as part of a warm-up or cool-down routine.
If you’re new to stretching, start slowly and gradually increase the frequency and duration of your sessions. And always listen to your body—if something feels painful, back off.
