Hello. I am a board-certified orthopedic surgeon and clinical exercise physiologist. One specific condition that I prescribed stretching exercises is plantar fasciitis. In order to maintain a consistent stretching habit, I informed these patients that studies show that the stretches help relieve pain symptoms of plantar fasciitis best if done first thing in the morning. So I specifically prescribe the seated toe extension stretch before getting out of bed. This is immediately followed by walking up to the wall and performing a classic runner's calf stretch. These stretches are done before starting any other activity when you get up in the morning. You may also perform these stretches when you have time elsewhere during the day, but you get your most "bang for your buck" if they are (at least) done first thing in the morning. This concept helps making stretching consistent for this particular condition. I hope this helps. Jerome Enad, MD, FAANA, ACSM-CEP <https://www.myobesityteam.com/writers/6835c45e8e89dba722d93ad5>
Stretching becomes a habit when you link it to an existing habit rather than making stretching optional. I associate it with an existing trigger in my day, for example, when I switch on the coffee machine or when I shut down my computer at night. The physical stimulus eliminates the need for willpower and eventually the action becomes automatic. I also practice the same sequence every time, so the body is trained to anticipate these movements and the mental friction of initiate is reduced. I have learned that motivation is more meaningful than the minutest details. Even a mat in an obvious corner can make a difference, as it cuts down the extra steps it takes for excuses to seep through. Repetition is the key to consistency, not length, so I keep it to five minutes a day at a consistent time (which consequently removes another variable from the equation). The limited scope can last for years, much more than an hour and a half of sporadic sessions that last a few weeks.
Pro tip for staying consistent with your stretching routine: Schedule a full-length session with your personal trainer so you won't skip it! I work out with my personal trainer twice a week, but once a month I schedule a separate appointment for an entire hour, specifically for stretching. Making a conscious effort to loosen up the tighter areas of the body at LEAST once a month (in addition to post-workout) helps create a habit you won't want to dismiss. It may seem menial to most, but stretching is critical for better flexibility, mobility and for preventing injuries, especially for those of us over the age of 40. When I first hired a trainer 5 months ago, he was shocked at how I was kickboxing 3 to 4 days a week, but had very little flexibility in my hips. On top of that, my pectorals were extremely tight and my legs were knotted with tension. Fast forward to today-- I can happily exercise with my trainer on Tuesdays and Thursdays, then kickbox one or two other days to achieve my fitness goals for the week... and I am still attending my once monthly stretch sessions. Proudly I am much more limber, can kick harder, punch stronger and most importantly... I am injury-free!
Attaching stretching to an existing routine has been the most reliable way to stay consistent. Instead of treating it as a separate workout, I pair it with transitions I already make every day, such as cooling down after a run or closing the laptop at the end of work. That linkage removes the need for extra motivation because the stretch becomes a natural extension of something I am already doing. Over time, the predictability built muscle memory, and the habit stuck. The consistency did not come from intensity or duration but from anchoring the practice to a rhythm that rarely changes.
Due to the nature of my work, I spend a lot of time working at my computer, sitting in one spot for hours. Because of that, my body especially my back gets stiff pretty easily, especially when I get carried away with work and forget to move. Stretching really helps me reduce and avoid those annoying and painful backaches. I usually start my day by stretching right after I wake up, focusing on my back and waist to loosen up my body, keep my limbs and joints flexible. Then, throughout the workday, I make it a point to do some stretches during breaks. What really helps turn stretching into a habit for me is linking it to routines I already have. Like stretching first thing in the morning every day, once you keep doing the same thing at the same time, it just becomes part of your day without you even thinking about it.
First of all you have to understand that stretching is a fundamental part of training and is linked to mobility work which will help your mobility your whole life; so you should dedicate at least 5 minutes after your workout routines to stretch the muscles you trained. Once a week on my rest day, I do a 20 to 30 minutes stretching routine, this help me release all the tension in my muscles and enjoy my rest day. Today this stretching session is part of my weekly routine however, if someone doesn't feel attracted to the idea of a full stretching session, I definitely recommend doing at least 5 minutes of stretching after every workout. Your muscles are going to thank you and you will be more relaxed and flexible.