If you’ve ever wanted to improve your flexibility before you’ve probably already realised positive change requires consistent action, in this case, consistent stretching. You’ve probably felt that fierce motivation and completed a really great stretch session, but that motivation then wanes with each consecutive session as distractions and a busy life just take over!

So how then do you make stretching a habit? How do you go from never stretching to sometimes stretching, to often stretching, without forgetting about it like a New Years Resolution?

Let me share with you a quick summary of the advice I recently gave at a seminar sponsored by Aimz Fitness around just that – making stretching into a habit!

Before you try to create a habit, I would first recommend you have a solid understanding of why you’re trying to do this. You’ve got to believe why stretching is for you, the importance, the benefits, the implications, and the possibilities if you choose to stretch. For example, stretching can improve your overall exercise performance, aid in injury prevention, improve posture, slow the effects of aging, improve proprioception, provide stress relief, and enhance your confidence – and those are just a few benefits! One of those reasons alone may be your motivation to keep on stretching and it’s a good idea to always keep it top of mind.

Needless to say, we ALL need to incorporate stretching into our lifestyle regularly! But how?

It’s one thing to be motivated and begin stretching, it’s another to continually stretch day after day and week after week for the rest of your life!

So here’s the key; 5 steps to making stretching a habit!

1. Start!

Sounds simple, right? But so often this is actually the hardest part – just beginning! This could be for so many different reasons –  it can seem daunting, you don’t have time, it’s confusing, or painful (if you’re performing it wrong…) – but it doesn’t need to be! This is where it’s really important to leave your preconceptions, your expectations, and your doubt behind. You don’t need a complex and intensive stretching program to begin, you don’t need to be ‘good’ at it, and you don’t need to feel self-conscious about doing something that is good for you! In fact, to really make a lasting habit, you should be starting small and building very incrementally. Slowly introduce stretching into your current workouts. I recommend choosing just one – just learn one simple stretch! Perform that one stretch once in your workout, hold it for about 20 seconds each side (if applicable), and move on! Once you’ve mastered that one stretch, then progress to adding in a second one. Once you’ve mastered the second, then add in the third! Once you have passed the hurdle of just beginning, the following steps will seem a breeze!

2. Set a goal!

Once you’ve started it’s easier to keep going when you know what you’re working towards. What do you want to achieve? Better mobility for life in general? Fix existing muscle imbalances? Or learn a new skill like the splits? Whatever result you are wanting from stretching, you’ll accomplish it best by forming it into a SMART goal. Many of you have likely heard of SMART goals before, it’s a specific, measurable, attainable, realistic, and timely goal.

Here’s an example: I want to achieve sagittal splits in 6 months.

Specific: I want to achieve sagittal splits, this goal is very clear.
Measurable: I can take photos or measure the distance off the ground to track progress.
Achievable: 6 months is an appropriate timeline if I am consistent.
Realistic: With no pre-existing conditions it is reasonable that I can achieve the splits.
Timely: I will know if I have met my goal in 6 months time.

3. Schedule it!

Now you know what you want, it’s time to take intentional action! Maybe that means that what was a quick stretch once or twice during a workout becomes a dedicated 10 minutes stretching session at the end. Maybe it means waking up earlier so you can perform those dynamic stretches prior to your workout. Or maybe it means setting yourself alarms during the workday to remind you to take a minute to stretch.
If stretching hasn’t yet become a priority, scheduling it in can help keep it top of mind and remind you to set aside time to perform it each day.
I’ve personally found setting daily reminders in my phone to be very helpful – particularly when in the notes part I also write in my ‘why’ (my goal). Setting yourself reminders not only to stop and stretch but also reminding you of your why is a great way to motivate yourself and solidify those stretching habits!

4. Get accountability!

You’ve started stretching, got a goal, scheduled it in, but how do you stick to that schedule week to week? Find some accountability! Now this could be your personal trainer who you see each week or it could also be a friend or family member. Whoever it is, tell them your goal and ask them to check in with you from time to time about it. This doesn’t have to be a big sit down deep and meaningful chat about your progress and motivations (I mean, it can be if that’s what you’re in the mood for), all it really needs to be is someone just asking how things are going and providing a bit of motivation to keep progressing with your goal. The more people that know, the harder it is to give up on your goal!
If you’re not sure who to turn to for that support, join the Set Apart Stretching Facebook community group and share your goals and get your accountability online!

5. Keep it fun!

My final advice is to keep stretching enjoyable! It doesn’t need to be a drag! The more you think of stretching as a chore, the less you will want to do it.

Stretching is something we get to do, it’s not something we have to do.

Why not make it social – do it with a friend, or make it ‘you’ time – listen to music, listen to a podcast, audiobook, or watch a movie. Try different things, mix up the program, incorporate bands or weights, track your progress, stretch outdoors – maybe at the beach! Making stretching fun and enjoyable is only limited by your own creativity!

Want to know how to take the next step? Well, you’re in the right place!

I’ve actually already programmed the perfect plan for you!

The Stretch Start program is a comprehensive yet very easy to follow 8 week program that will take you from beginner to a pro-stretcher.

The program comes with access to the membership site on which there are more than 100 tutorial videos on all kinds of stretches and mobility movements.

I’ll teach you how to program your stretching and schedule your sessions so you can develop a plan that works for you now and equip you with the knowledge to adapt it for the future. There are multiple different scheduling options so you can choose which program best suits your lifestyle and your goals.

By the end of the program you should not only be more flexible but also have solidified stretching as habit!

Got your own ideas of how to make stretching a habit or how to keep it fun? Leave a comment below!

Keep on stretching,
Bronte Coluccio