How Much Stretching Do You Really Need?

Sep 15

This is a common question I get from athletes and soldiers, and it’s a good one.

Stretching seems simple (and a little boring), but how much is enough? How much actually makes a difference for recovery and performance? Let’s break it down.

Why Yoga Changed My Game

Over the years, I’ve tried plenty of cross-training. But the one that’s given me the biggest return is hot yoga.
Just one or two classes a week has boosted my flexibility, sped up recovery, and sharpened my mind. Add the heat, and you get a built-in sauna session. It’s like a five-in-one deal: heat, cardio, stretching, meditation, and breath work… all in less than 90 minutes.

And yes, it translates directly to the mats. The next time you’re inverted in a scramble, you’ll thank yourself for putting in the work ahead of time.

What The Research Says

A study of collegiate athletes showed that 10 weeks of yoga significantly improved flexibility and balance. Both are crucial for grapplers.
Research out of Southern Arkansas found you only need to hold a stretch 30 seconds to get the benefit. Holding longer doesn’t add much.
An Italian paper recommended stretching each muscle group for a total of 5 minutes per week. That’s it. Small, consistent doses go a long way.

Why It Works

Yoga and stretching are about more than flexibility. They:

Improve recovery and pain tolerance.
Connect body, breath, and mind.. just like jiu jitsu.
Build resilience, both physical and mental.

How To Apply It

Aim for 1–2 yoga sessions per week. Add heat for the added torture, I mean… benefit.
Hold each stretch for 30 seconds.
Target each muscle group for about 5 minutes per week.
Layer in stretching where it fits: morning movement, warm-ups, post-training cool downs, or recovery days.

Final Thoughts

Flexibility doesn’t require hours of your time. A little bit each week, done consistently, is enough to change how you move, recover, and feel on the mats. For me, yoga has been the single most impactful addition to my training… and I believe it can be for you too.

____

Dr. Megan Lisset Jimenez

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References:

Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscles. Phys Ther. 1997;77(10):1090-1096. PMID: 9327823.

Polsgrove MJ, Eggleston BM, Lockyer RJ. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. Int J Yoga. 2016 Jan-Jun;9(1):27-34. PMID: 26865768.

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54. PMID: 22022122.

Hussein Al-Baiaty