When your fingertips reach around mid-shin, small details in how you stretch start to make more of a difference. A few simple tweaks can help each stretch count for more.

Holding steady instead of bouncing

Bouncing at the bottom of a stretch can feel like it gets you further. But quick movements tend to make your muscles tighten up to protect themselves. Holding a steady position and letting it settle usually gets you further over time.

Keeping your shoulders and neck relaxed

As you reach for your toes, it’s easy to let your shoulders creep up or to crane your neck to look forward. Let your shoulders drop away from your ears and your head hang naturally in line with your back. The stretch is in your legs and hips, so your arms are just along for the ride.

Taking your time in each hold

When the video moves to the next stretch, there’s no rush to get into position. Many people find the hold works best after the first few seconds, once they’ve settled. Arriving slowly gives you more time where the stretch is doing its work.

Doing enough, not more

Research suggests that around 10 minutes a week for each area is enough for steady gains. The video spreads that across your calves, hamstrings, hips and back. Adding lots of extra stretching on top tends to bring little extra benefit. If you want to do more, a few extra minutes in the area that feels tightest is plenty.

Not testing every day

It’s tempting to check how far you can reach every time you stretch. Testing every day can turn each session into a test, and it can encourage pushing. Keeping your check to once a week lets the routine stay calm and steady.

What to take away

• Hold steady instead of bouncing.
• Keep your shoulders down and your neck relaxed.
• Ease into each stretch and let it settle.
• The video gives you enough. Extra minutes are optional.
• Save checking your reach for your weekly check-in.

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