Part 5/6:
To build flexibility systematically, you need consistency. Research indicates that a minimum of 5 minutes of stretching per week is essential for making progress. However, to see significant improvements, you should aim to hold stretches for a total of 30 seconds per session, repeated enough times to accumulate those minutes throughout the week.
Building Your Routine
Here's an easy-to-follow routine to get started:
Hamstring Stretch: 30 seconds
Butterfly Stretch: 30 seconds
Pancake Stretch: 30 seconds
Pigeon Pose: 30 seconds
Practice Middle Splits: at your current level
If followed four times a week, this routine will ensure you meet the recommended stretching volume for the required muscle groups.