Stretching

Stretching

Stretch warm, most days. That is how you get flexible.

The rule

Frequency beats duration. A little most days does far more than one long session. Aim for around ten minutes per muscle a week, spread however suits.

Warm up, before a lift or run

Leg swings10 each way
Walking lunges10
Hip circles10 each way
Arm circles10 each way
Bodyweight squats10
Keep moving, no holds. This wakes the joints up and gets blood in before you train.

Stretch, after, when warm

Floor

Kneeling hip flexor30s each side
Figure-4 glute30s each side
Thoracic twist30s each side

Standing

Hamstring fold30s each side
Standing quad30s each side
Calf on the wall30s each side
Doorway chest30s
These are the spots cycling, running and pressing tighten most: hips, hamstrings, calves, glutes, chest and upper back.

How to do it

WarmOnly stretch warm, never cold. After a lift, run or ride, or a few minutes of the warm up.
HoldHold each for 30 seconds. Breathe out and ease a little deeper. Mild tension, never pain.
OrderDynamic moves before you train, static holds after. Long holds right before lifting or running can dull your legs.
DailyHit the tight ones, hips and hamstrings, every day. Run the full set after each session. Progress shows over a few weeks.

Sources: The Conversation, Huberman Lab, Roadman Cycling.

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