Is it better to stretch very little on a daily basis or a lot a few times per week.


From the data available, daily, low-intensity stretching appears to be more effective than infrequent, high-intensity stretching. highlights several key points:

  • Low-intensity stretching: Stretching at around 30-40% of the pain threshold is more effective in increasing range of motion than higher intensity stretching. This method, called Microstretching, also reduces the risk of injury and promotes a relaxed state, which is beneficial for the muscles and the nervous system 1.

  • Frequency: Consistent stretching distributed throughout the week is crucial. Aiming for at least five minutes of static stretching per week per muscle group is recommended. This could be divided into sessions of three 30-second holds, five days a week. This approach helps in maintaining and improving flexibility more effectively than trying to achieve all stretching in just a few sessions per week 2.

  • Effectiveness: Static stretching, including low-intensity options, is particularly effective for improving limb range of motion. This approach minimizes the risks associated with high-intensity stretches and ensures long-term flexibility improvements 3.

    Effective Stretching Techniques

    Andrew discusses a study that suggests low-intensity stretching, or Microstretching, is more effective in increasing range of motion than high-intensity stretching. The study also indicates that approaching the point of pain is less effective than operating at a 30-40% intensity prior to reaching that pain threshold.

    Huberman Lab

    Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Podcast #76

Therefore, for better flexibility and lower injury risk, it is advisable to stretch moderately on a daily basis rather than doing intense stretching a few times per week.