Flexibility training often feels like navigating a maze without a map. Like many, I spent 10+ years in a trial-and-error loop with little guidance and no results. Just more pain and wasted time.
However, through trial and error, I’ve unlocked the secrets to rapid flexibility gains, and I’m excited to share these insights with you.
Whether you’re aiming for the splits or simply seeking to enhance your overall flexibility, this post is your roadmap to mastering flexibility, packed with practical advice, expert insights, and the latest research.
Understanding Stretching: Static vs. Dynamic, Active vs. Passive
Stretching primarily falls into two categories: static and dynamic.
Static stretching involves no movement, while dynamic stretching incorporates motion. For instance, a high kick is a dynamic stretch, whereas holding your leg in that position is static.
But there’s more: active and passive stretching. Active stretches engage your muscles during the stretch, like flexing while stretching. Passive stretches involve relaxing the muscle being stretched.
The Fastest Way to Gain Flexibility: What Does Science Say?
The quest for the quickest flexibility gains has led to various studies, each championing a different method: static stretching, active stretching, or PNF (Proprioceptive Neuromuscular Facilitation) stretching.
Usually with PNF standing out – Also my choice.
But you can find a study to prove almost anything. They’re often inconclusive, plagued by variables like intensity, age, health and regularity of exercise habits pre-study.
So why do so many Gurus teach that static passive stretching is the go-to recommendation, especially for beginners?
Well that’s because it’s less likely to cause soreness, allowing for more consistent, intense stretching (mostly from downgrading pain receptors). This approach is key to making significant flexibility gains without overtraining your muscles.
However, to maintain or gain strength and stability, and use way more range without warmup, incorporating active stretching is crucial. (my opinion/findings)
How Hard Do I Passively Stretch? Finding Your Limit
Determining the right intensity for stretching can be tricky, as pain tolerance varies. In simple language, “How uncomfortable do I want to be while touching my toes?”
To avoid injuries like muscle tears, it’s crucial to listen to your body’s pain signals.
But stretching increases pain tolerance over time, allowing for more intense sessions as you progress. You can see the set up for disaster here.
Pushing past pain signals can lead to injuries. You start to get confident as your range and pain tolerance increases and then “POP” – there goes months of work with a torn groin.
And you get to start months of recovery to get back to where you started.
Why did this happen?
Because flexible and loose doesn’t mean you can do anything with that range of motion. You’re like a noodle. So to avoid becoming “loose and weak,” I’ve found you must do active stretching like martial artists and gymnasts do.
Yoga also kind of does this. Bikram especially.
The Optimal Stretch Duration: A Surprising Discovery
30 second holds are more effective than 15 or 60-second stretches.
Shocking right?
The cool thing about this info is the study was on adult beginners. So if you are just starting stretching, you need even less time daily than you thought to see a payoff.
Stretching as a Workout: Frequency and Consistency Matters
I treat stretching like a workout. But if you want to increase range first and then strength, then a minimum of five minutes per week is needed to improve flexibility.
However, since now we know that 30-second stretches are more effective than other hold times, the 5 minutes should be divided into 30-second sets that total 10 sets per week.
Works out perfectly to 2 sets per day – 5 days per week. Less than a minute a day if you average in for a 7 day week.
Recap: Your Flexibility Blueprint
You can increase flexibility in 5 minutes per week if you want to just get bendy.
But if you want to display that flexibility in life or sports, then you need 8-10 minutes per workout to fit some strength training in and make the range strong.
Start with regular passive stretching, holding each stretch for 30 seconds. Avoid stretching into pain and aim for 10 sets a week.
For more detailed guidance on stretching routines, visit https://raymondburton.com/7c for free resources and upcoming courses.