Active Recovery

I’m a PT, and I Stretch for 5 Minutes Every Day—Here’s Why That’s the Magic Number

Rachel Lapidos

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Photo: Getty Images/Caroline Tompkins
I always decide how long I'm going to stretch for based on the scenario. If it's the end of a workout class and we have one minute to stretch things out, that's all I'll do. If I'm working out on my own, it all depends on my schedule. Ask a physical therapist, though—AKA someone who stretches people for a living—and they'll have a very specific answer for how long you should stretch for, regardless of the activity.

Meghan King, DPT,stretching routine30-second hold for static stretchingflexibility

"It's at least a 30-second hold for static stretching." —Meghan King, DPT

Of course, this doesn't mean that King is done with her recovery regimen in 90 seconds flat. Her philosophy is to mark off a specific number of minutes minimum to spend stretching out her body. "For me, I tell myself that I'll do five minutes [of stretching] before I shower," she says. "Anything is better than nothing, and people have the tendency to hit the shower right when they're done with a workout, but a lot of times I find that those five minutes will turn into longer once I get going." So the five-minute time hold ensures she can give her muscles a mini-TLC sesh, even in a time crunch—a trick I'm stealing, ASAP.

To get moving, here's how a pro stretcher says you can achieve hip decompression for always-tight hips. Also bookmark this 12-move dynamic stretching routine that'll open up your body from head to toe. 

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