Is 20 minutes of stretching a day enough?
Sonia Bruno
2025-08-10 11:33:30
Count answers
: 0
His prescription? Ten minutes a day of mobility moves.
We sit too much and don’t put our bodies into enough different positions.
You need just 10 minutes.
That’s not a tough stretch.
Want to get mobilized? Try the four stretching moves below.
Perform each exercise every day for the prescribed time or number of reps.
Do them before your workout on training days, and intermittently throughout your workday or while winding down on your rest days, says Doug Kechijian, D.P.T., who created this routine.
I felt relief after the first day, so I kept the circuit up.
On gym days it was my warmup.
On rest days, I did it in the office or at home in front of the TV.
It was totally worth it.
Within a month my pain was a memory.
Being more limber allowed me to use better form and build new muscles, but I’ll let my PRs speak for me: I soon doubled my pullup and pushup numbers to 15 and 50, respectively, and I could run 1 ½ miles in under nine minutes.
Then one night, as I sank into the pigeon pose, I noticed my girlfriend staring at me.
“Damn, the witch doctor got you jacked,” she said.
I ignored the odd looks from my coworkers and girlfriend, who dubbed Kechijian “the witch doctor.”
Instead of reps, each was done for a series of extremely deep breaths, a signal for your body to release muscle tightness.
Take the modified pigeon stretch.
“Most people stand with their hips shifted to the right, which causes their left hip to tighten up,” Kechijian says.
This pose helps redistribute that weight.
As I sank into it, the painful area in my hip felt like it was being pulled apart—in a good way.
Other moves seemed meant for contortionists.
Přečtěte si také
- What will 10 minutes of stretching do?
- Is stretching good for tennis?
- How many times should you stretch a day as an athlete?
- Is it good to stretch a tennis elbow?
- Is 5 minutes of stretching per day enough?
- What is "Movement
- Is tennis easier if you're taller?
- Can tennis build muscle?
- Can I stretch 3 times a day?