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STRECHING – Guidelines and Strategies from IDEA Health and Fitness Association

Do you want to enhance your workouts and activities of daily living? Then improve your flexibility through stretching! To help you understand how to stretch in a safe, effective manner, Len Kravitz, PhD, program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque, shares guidelines and strategies for stretching.

5 FAQ’s about flexibility:

1. How long should you hold a stretch for flexibility improvement? The American College of Sports Medicine (ACSM 2006) recommends holding a stretch from 15 to 30 seconds.

2. What is the optimal number of times to repeat a stretch? According to ACSM (2006), 2–4 repetitions is optimal, as further repetitions do not provide additional benefits.