When your usual stretches stop feeling like they get you further, a different approach can help. Tense-and-relax stretching is a simple technique that many people find helps them ease into range that felt out of reach.

How it works

The idea is to gently tense the muscle you’re stretching for a few seconds, then relax and ease a little further. Research suggests this works about as well as holding a stretch. So it isn’t better, just different, and that change can be useful when your usual routine has started to feel stale.

How to try it

Here’s one way to do it for the backs of your legs:

• Lie on your back, lift one leg, and hold the back of your thigh with both hands.
• Straighten your knee until you feel a gentle stretch.
• Press your leg gently into your hands for about 5 seconds, as if pushing it back towards the floor.
• Relax completely and breathe out.
• Ease the leg a little closer to you, then hold for a few breaths.
• Repeat two or three times, then switch legs.

If lying down isn’t practical, you could try it seated. Sit tall with one leg straight out in front, hinge forward from your hips until you feel the stretch, then press your heel gently into the floor for 5 seconds before relaxing and easing forward.

Keep the effort light

The tense part only needs about a fifth of your full strength. In one study, people who tensed at this light level gained as much flexibility as those who pressed as hard as they could. Light effort is also more comfortable and easier to control.

Adding it to your routine

You don’t need to replace your usual stretches. You could add a couple of rounds after your video, to see how it feels.

What to take away

• Tense gently for about 5 seconds, then relax and ease a little further.
• Light effort is enough, about a fifth of your strength.
• Try it lying down or seated.
• Add a couple of rounds alongside your usual routine.

‍