---
title: Building a Stretching Routine
description: How to build a proper stretching routine. Why it is important, what muscles to focus on, and how long to hold each stretch to most improve flexibility.
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# Building a Stretching Routine

[Stephanie Ross](https://www.fitandflexible.org/blog/author/stephanie-ross)

 Jan 29, 2022 10:00:00 AM

You may already be aware that a stretching routine helps keep muscles loose and pliable, decrease joint stiffness and increase mobility, and improve athletic performance. But are you at a loss for where to begin? Starting any new routine can be daunting, and I realize those Google searches can be full of misinformation and conflicting advice. Let me help you!  

First, a stretching routine is important because it is just that: a routine. A routine is, by definition, “a sequence of actions regularly followed; a fixed program”. You’ll notice a difference in how your muscles feel and how much easier it is for you to move when you stretch here and there. However, you’ll notice the biggest improvement if your “once-in-a-while” stretching becomes a consistent, daily routine!   

So, what is important to focus on when you start a stretching routine? First, check with your doctor before starting anything new. After that, focus on the large muscle groups. These are the muscles you use for a variety of tasks. Stretch your hips, quads, hamstrings, and calves because these are the muscles you use when you’re going about your daily activities like walking around your neighborhood or going up and down stairs. Stretch your shoulders and arms because you use these muscles to open doors, reach into cupboards, and carry bags of groceries. Finally, stretch your glutes, back, and neck because these are the muscles you use when you’re squatting down to pick something up, turning your head, or looking over your shoulder. 

Lastly, how long should you stretch? The National Academy of Sports Medicine (NASM) recommends holding each stretch for about 30 seconds to most improve flexibility. Even taking a few minutes (perhaps while your coffee is brewing in the morning!) to stretch the muscles you’ll be using throughout your day, will lead to long-lasting, impactful results! 

References  
NASM. (2021). Flexibility Training: Why Stretching and Flexibility is Important. Retrieved from: [https://blog.nasm.org/certified-personal-trainer/training-relevance-of-flexibility](https://blog.nasm.org/certified-personal-trainer/training-relevance-of-flexibility) 

[flexibility](https://www.fitandflexible.org/blog/tag/flexibility), [stretching](https://www.fitandflexible.org/blog/tag/stretching), [healthy habits](https://www.fitandflexible.org/blog/tag/healthy-habits), [routine](https://www.fitandflexible.org/blog/tag/routine), [muscle groups](https://www.fitandflexible.org/blog/tag/muscle-groups), [benefits](https://www.fitandflexible.org/blog/tag/benefits), [consistent](https://www.fitandflexible.org/blog/tag/consistent), [static stretch](https://www.fitandflexible.org/blog/tag/static-stretch)

## Read On

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### [Stretching: Give Yourself the Gift of Mobility Welcome to Part 2 - Mobility! Newton’s 1st Law of Motion states: “An object at rest will stay at...](https://www.fitandflexible.org/blog/stretching-give-yourself-the-gift-of-mobility)

### [Stretching: Give Yourself the Gift of Flexibility Happy New Year! Welcome to my first blog post! As you know, we just wrapped up 2021 and we’re...](https://www.fitandflexible.org/blog/stretching-give-yourself-the-gift-of-flexibility)

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