Stretching (how often to)

[Regiment]

As I'm getting back into Thai boxing, I'm trying to stretch as much as possible. Over the last few weeks, I've been stretching and pushing the stretches every night for 20 minutes before bed but also started doing a little light stretching routine in a morning and also doing 3x30seconds throughout the day. First 3 sets are hamstrings, then second 3 sets are quads, then calves, etc. On top of all that, I've started Thai boxing this week so will be doing that 5 times a week.

Now, is this too much and should I be taking a day off a week to just let everything repair and relax? What I've read says you can stretch every day but with my pre-bed sessions being me pushing myself a bit, not painful but definitely feel the tightness and feeling like I'm pushing, is it too much?

I'm doing this stretching routine pre-bed but with the straddle stretch at the end, basically grabbing hold of the end of my bed and pulling forward, pushing my feet as far a part as possible.
https://youtu.be/nFo5dOhlYUw

[Winky151]

AFAIK you can stretch to your hearts content. As we get older we stiffen up (not Viagra induced) so stretching should be encouraged from an early age IMO & carried through life. The amount of people in the 20s who can't touch their toes shocks me.

[TwistingMyMelon]

I used to stretch everyday and tbh it got too much, my yoga teacher agreed, I would recommend 3/4 times a week or before every boxing session

Also make sure you aren't overstretching and watch your knees. I managed to get bursitis from kneeling on my left knee everyday stretching the IT band

Im guessing a quick stretch here and there everyday would be ok, but a prolonged indepth stretch would be too much. I now do a couple of stretch sessions a week and a long warm down session after a long bike ride, if I have time

After stretching everyday for a few months I ended up with very loose and stretchy muscles and bursitis in one knee!

Foam rollering is good as well

Edited by TwistingMyMelon on Tuesday 25th July 15:39

[Regiment]

Loose and stretchy muscles would be an upgrade from TIIIGHHHTTT muscles that I've got now. Kicking people in the head is what I'm aiming for ideally, that'll be my dream. I feel like I'm getting a lot more flexible but I think with years and years of no stretching, it'll take a while to get there.

[AvntdrSv]

For foam rolling and lacrosse balls Google Kelly Starrett. Especially his book desk bound.

For stretching check out relax into stretch by Pavel tsatsouline and the 4 week flexible steel challenge by Jon engum.

For mobility and general injury prevention check out anything by Grey Cook and the FMS.

Those guys cover everything worth knowing about what your after.

If you can afford the cost and time a good sports massage once a week/fortnight will help alot too.

Good luck with your training.

[popeyewhite]

Training for splits? After a comprehensive warm up I'd do stretching intensively for a week, then have a week off. Repeat/vary etc. Start by perfecting the basic stuff (side splits/front splits etc), then work full (box) splits - partner assisted every now and again.