Holidays, busy spells and weeks when life takes over happen to everyone, and at some point your stretching routine will probably slip. It’s natural to wonder what that means for your toe touch. Research suggests a short break is much less of a setback than many people expect, and a little planning can help bridge the gap.

A lighter routine for busy spells

When you know a busy patch is coming, you don’t need to keep up your full routine. A couple of short stretches a week can keep things ticking over. VIDA’s 30-second videos are handy here, and you can do them in a hotel room, at your desk or while the kettle boils.

If you do stop for a while

A review of 13 studies looked at what happened when people stopped stretching for two to six weeks. Their range dropped a little from its best, but on average it stayed higher than where they started. People who stayed active during the break held on to more. So walking, exploring on holiday or simply moving around in daily life all help.

A few weeks off is more of a dip than a reset.

Coming back gently

After a break, your body may feel tighter at first. You could try:

• Starting with the easier options for a session or two.
• Easing in slowly instead of going straight for your old range.
• Giving yourself a week or two to settle back into your routine.

There’s no need to push to prove you haven’t lost anything. A calm return tends to feel better and makes it easier to keep going.

How quickly it comes back

In one study, people who stopped stretching for four weeks and then started again regained their range over the following weeks. They reached the same level as before. Your body has been there before, which can make the way back feel more familiar.

What to take away

• A couple of short stretches a week can bridge busy spells.
• A short break usually means a small dip, not a return to the start.
• Staying active during a break helps you hold on to your range.
• Start back with the easier options and ease in slowly.

‍