How Often Should You Stretch?! (Programs + Routines) 

Always good to stretch pre-bed this will allow you to sleep more peacefully as after stretching your body will be less ache. I have been doing this every night for years. I don’t have backache and capable to play more sports and I’m able to do sprinting at age 52.

I’ve been doing your 15 min beginner program for the last mouth after my runs everyday and it’s seems to be getting rid of a lot of my back pains!!! Thanks for the info 👍

This is free wisdom in simple words, No bullsh.t! Huge thanks bro!!

I've been doing the daily stretching routine (updated version) for about 2 months now and have been feeling amazing for it. I always do it in the morning before work and it is such a nice way to wake up, even if I don't have time to train in the morning I will still make time to fit it in! I am really keen to work on the splits and pancake so going to give your loaded routines a try as mentioned. Thanks again for the videos, very educational and very well made, I appreciate it!

Thanks Tom! I wish I had something more useful to say, but I'm been enjoying your videos and follow alongs for about 2 months now, and I've seen nice improvements in my own flexibility. It's wonderful to see a guy doing flexibility work on the internet, not just all the nonsense bulking stuff that I normally see.

Every Sunday morning i wait for your vídeos...#1 Tom

Hi Tom, I’m really enjoying your channel. I’m 58 years old and do your V2 ten minute morning stretch (and that neatly leads on to V1) in the morning before I leave my bedroom and in the evening I enjoy your 20 minute mobility routines which I do just before I get into bed. Missing the gym here in my hometown but enjoying the active stretches you offer. They are excellent and you clearly have a good understanding of how the body is put together. Thank you.

Awesome, Tom!! Thanks for these videos!! They are helping me a lot. I'm struggling to be consistent in stretching every single day. Your videos keep motivating me. I really appreciate this!!

More follow alongs please.

Really helpful, thanks very much. Recently started to follow you and find you very informative. 😁. Have been on an enforced ‘break’ due to injuries but as soon as I am able to, I’ll be giving your routines a go.

You're a awesome human being for helping us out so much. Wish you all the success.

I’m just thankful I found your site. And subscribed. And grateful for the content 🥇

Oh Tom I love your tutorial style videos;) but I wish you could carry on with the vlogs soon! Those are just the absolute best!

Great video to the point and very detail. You got a new subscriber.

Wow thanks for all the routines in the Playlist! 🤙

If you are like me at 6'4", these types of stretches are life altering.

These fillow along mobility routines are life changing. Thank you, sir.

Awesome information, thank you!

Back then I was really flexible due to martial arts like an almost perfect split few years after stoping training anything i tried to touch my toes and failed so I worked for many minutes to reach it, eventually I did but the next day shit hurts and still continued to hurt a few days later... *Now I'm watching stretching tutorial videos lol*

Thanks for the insight Tom!

Great video!!!! Just what i needed

Thanks for all the great advice.

I just found this channel. Thanks. Subscribed and hit the bell.

Hi Tom, still smashing it mate! I remember watching you doing your first planche videos etc so been watching for a long time now, and have picked up some great tips and advice. I would love to know when your going to be doing another course back in the UK after you have done your US Tour 😉 thanks and love your videos keep them coming!

great video Tom! definetely gonna add more flexibility to my training during the week

Thanks a lot, Tom! : )

You talk sense. Thank you.

Interesting perspective but in my case I full load stretch around six days per week,I find that foam roller and deep tissue self massage aids recovery really well,i guess it also comes down to each individuals PNF and load tolerance capacity and how well one can recover, however I have picked up some great tips from you so thanks

Excellent content 👍

love your videos mate :)

If you are new to stretching or you want to make stretching a part of your routine I recommend doing fearless motivation 30 day stretch challenge. Also another good stretch challenge is the tumble doctor flexibility challenge . Each video from both challenges are different and throughout the challenge you stretch everything. Also the videos ranges from 5 minutes to 30 minutes approximately but that includes cardio/conditioning. For me it helped to have a 30 day challenge where each day was different started on June 1st, 2023 and so far I haven’t missed a day of stretching.

Great video

Thanks Tom!

Good nuanced answer. For me with the dynamic stretches I do before more passive work 5 - 6 days a week is the sweet spot. When I was stretching 7 days a week I would start feeling sore and tense and not be able to get to my full range of movement everyday.

I want to do the everyday full body follow along stretches

Thanks so much for your videos, Tom! Which of your Shoulder and also Hip routines would be ones that fall into the 1-3 times per week category?

so helpful. thank you

omg how can you stretch like that? The straddle...holy crap that's amazing

Kinda look like our yoga routine, Thanks for the video 👍🏻

Thanks for answering my question.

Hey! Just leaving a comment to drive up engagement. Great info. Thanks!

It'd be great if you do a video about how we can increase the deadhang time :)

Thank You for this video. Please let me know is it possible to combine programs together. FOr example, is it wise and useful to combine: Front Split Loaded Mobility Routine with Biginner Hamstring Flexibilty Routine and with 3 best PNF Excercises for Middle Splits? And how to do it? On the same day, twice a week?

Hello Tom, I really love your videos and they help me a lot . So I have tried doing front splits for about a week now and I think I have stretched too much and now I have pain in my hamstrings and back of my thighs, what are your thoughts on it?

Said it before but I’ll say it again, you. are. a. LEGEND...

When you're talking about 1-3 intense session I'm assuming you're referring to pr muscle group? Because if you have a goal of getting the pancake, front and middle splits, some of the muscle groups overlap and if you're doing it on different day you might exceed your max weekly frequency. Because of overlapping muscle group, when stretching for different flexibility goals do you recommend to do them all the same day, spread them out through the week or only work for one specific goal at a time?

great man

Hey Tom, does this mean doing morning and pre-bed stretches daily with eventually added 1-3 times a week the more demanding stretches, or choosing either of all day by day?

Hi Tom, I'm doing this two routines on a daily basis: 15 Minute Begginner Flex and 20 Minute Beginner Flex. Both are great, I feel I benefit from the added time of doing both of them (i'm really tight). Do you think I should cut off some part or that should be ok? thanks!

Great video Tom. Just to make sure I understand, you consider the pancake and front/side splits as heavy, intense stretches, correct?

Tom im finding a lot of achy joints and feel really tired all day after a big stretch. Worse that working out. This does get easier right?!

Great video! Do you do kinetic style of stretching?

Hi! I was wondering if you could make a video about how to warm up and do flexibility exercises with an injured knee... I just had knee surgery and can't do proper warm ups (no cardio) for a few months, is this even possible? I can do a lot of stuff but need to be gentle

can someone help me , i want to know when should i do mobility training and stretching??

Your advice is great. Do you borrow a lot from kit laughlin?

Hi Tom, the greasing the grooves routines already have moments that are quite uncomfortable for me. I can't imagine doing anything more intense than that (I am very tight in the hips and the hamstrings from working at a desk). Yet, should I push through the pain of more intense routines once or twice a week? I'm worried about injury, plus not keeping at it because it really is unpleasant and on the verge of painful. Thoughts? thanks a lot for your work.

I have been doing the morning and evening mobility routines faithfully for several results, Which is a good routine to add? I am 73 years old, and love to backpack. Thanks,

Amazing advices thank you I want to know how can i arrange between workout out that takes three days of my time throughout the week and stretching ? Frankly i want to strech twice per week outside the working out days for mor strength and focus but i dont know how could i spread them through the week . May you give me an advice ?

That's an easy answer. Ever day. And choose a specific day to really push to increase all your overall flexibility.

How tall are you? Also i appreciate you sharing this i know my way around the iron but clue less when it comes to flexibility

And more follow alongs please

How often would you recommend doing the pnf stretching routines for splits?

Please do a video of your video editing.

For me, I try to do light stretching every day of a week and heavy stretchings like splits, pancake, and yoga for anterior pelvic tilt 4 times a week.

Thank you so much for this!! I don't like the news (daily greasing the groove, weekly intense stretching) due to the amount of time involved, but knowledge is power, thank you!!

Which group would you consider a 40 minute stretch

Is it alright to alternate between workouts and intense stretching days? For example, I'm currently doing a 3 day full body workout (M,W,F) with stretching days in between (beginner hamstring is one of them with Jefferson curls). Will the intense stretching in any way hamper my recovery for the next day?

I think my tight calf’s are impinging my overall leg flexibility, any ideas on how can either test if this the case and can recommend any stretches for the calf muscles.

They both deserve the same amount of credit

Is your PNF splits routine light or heavy?

my right hip is more flexible than left and what i do? because of this i can't middle split. can i do it?

I light stretch everyday, and do his run through a attests twice a week

I done martial arts since a kid I can get low on splits but first time ever feeling pain I find once a week pushing your self is better then everyday everyone is different.

can anyone recommend more heavy stretching routines/playlists

I got my splits but lost them a month ago. I'm trying to get them back and get middle splits because i know I can get the side splits but middle will be difficult

If you're stretching daily, it's preferable to stretch lightly. But with that, add in Intense stretching 2-3 times a week to see good progress.

Should I do my daily stretches in the morning if I’m doing intense exercise and post workout stretches the same day?

Do I have to warm up before doing the daily light stretches ? My dance teacher says is crucial to always have a intense warm up before doing any kind of stretches . I love stretching the problem is more that I can’t motivate myself to do a warm up every single day ...

Hi Tom, thanks for the info! I was curious whether we should replace the light stretches for the heavy stretches or if we're supposed to do the light stretches and then follow up with heavy stretches?

Hi Tom, thanks for the great content. Question around programming for flexibility & strenght in a week. I believe, if you're doing hamstring strength work, you proably dont want to do your intense hamstring flexibility training before. But would you recommend doing it AFTER on the same day? Or would the next day be better?

So been doing the splits follow along and the front splits follow along ever other day. What do you think is that too much. It's early days yet only 18 or so days in so not seeing a lot of progress.

Would you recommend doing your morning and evening routines both every day, or rather choose 1 of them?

My right wrist has some problems when I for example do the downward facing dog. I can't hold it for long without giving in. My left hand has no problems.. I can comfortably do a side plank or wild thing, but the right side will begin to hurt. Do you have any tips of how I can strengthen or deal with this situation? Thanks

Hi Tom, you inspired me to get more flexible and I started a standing pike challenge some weeks ago. I'm now like ten centimeters away from my head touching my legs but with a round back. In order to get my back flat would you recommend to go back all the way and do it again with a straight back or do you think I should keep going hoping the back will flatten out later? Thanks for your content btw, love it! Regards from Germany, Rouven.

For me his follow alongs are really intense, so I follow pamela reif's stretch routine everyday and follow his front split follow along once or twice per week, still a long way off from font splits (we talking about several inches here) but I'll see what happens in a year! Hopefully I'm motivated to follow the routines everyday tho ;)

What's the most efficient dose. I.e the minimum you can do for the maximum recoverable benefit?

i do gymnastics 2 years now. but never actually strechted at home, like 2 weeks ago i thought of training for my flexibility so i could take really awesome pictures in Thailand. i am flexible. but am i flexible enough to learn middle split, needle, leg hold in a month?? can someone answer

Thank you

I've reach the middle split recently, and my tkd coach added 2 kicking pad furthering my split, and the next day I can't do the full middle split anymore, is my body need rest?

But how can we dovetail the stretching routine with the workout one?

Tom, what is your opinion on stretching and strength/power loss? Should tight muscle get stretched prior to movements that require good range of motion (snatch, clean & jerk)?

I have a follow up question. How do I add this stretching routine to my schedule when I also have resistance training? I do squats once week and feel sore for like 3 days after that. So that's already 3 days I can't do stretching in the week! Or, should I stretch even when I'm sore? What are your thoughts on this? Add link to the video if you've already talked about this in one of them.

hi tom i'm having a problem with my hamstring flexibility progress i hope you can help me with this. a month ago i was able to place my palms flat on the floor after doing my full hamstring flexibility routine which i have been following for almost 5 months now starting from not being able to touch my toes to being able to place my palm flat on the floor. but after 1 month i haven't seen any progress anymore other than being able to place my palm flat on the floor after a few sets of work. my hamstring flexibility routine is: A1. calf stretches 3 sets/ 90s 3 foot positions ( the one emmet suggested on his youtube channel ) A2. single leg goodmornings 3-5 sets/ 10 reps + 10s hold ( the one you have on your channel ) A3. jefferson curls 3-5 sets/ 10 reps + 10s hold i'm doing the routine by increasing the sets per week and deloading back to 3 sets except for the calf stretches. what are your thoughts about this any tips that you can give me tom? it will be really appreciated thanks.

with strength i just kind of do what i want and when i'm sore i stop and continue whenm not sore.. is that too much?

hello Tom Jas I do stretching exercises three times a week. I am 60 years old. What do you think about that.

Quick question; would doing the 15 min beginner thing twice a day be bad?

The Jefferson Curl can go wrong regardless the dosages. But say for instance a Lifted Loaded Pancake, working on that 5 days a week. Would you still see that as a problem? And let me say I resonate a lot with your practice :) I think you're one of the most positive forces on RU-vid on the subject of physical activity.

The pancake routine fills in the high intensity group?

I have found mark wildman way of stretching very helpfull and realistic

Thanks