1 minute per day. 5 days per week.

That's what the research says is the minimum effective dose for improving the flexibility of a muscle group.

1 minute of static stretching, broken into 2 x 30-second sets. Monday to Friday. That's it.

How does flexibility help our performance?

• 🤸 Movement (balance, stability, pattern of movement, efficiency)‍
• 🩼 Injury prevention (similar to above + for certain sports getting into funky positions can keep us from breaking)‍
• 💪  Recovery (restores muscle length)‍
• 💥 Pain management (headaches, stiffness)

Other things to note:

• 🔥 It helps to be warm > stretch post-exercise/training (this is what's worked for me, now it's a habit)
• 📱 Even 1 minute is hard to adopt > link it with something you already do like TV or scrolling IG
• ⏰ Flexibility generally has slow adaptations (progress can take months)

One of those things that we all know makes us feel better when we're consistent. But barely do. Hopefully 1 min/day can make it more achievable!