Stretch Challenge

About This CHALLENGE

Transform your body and mind this August with our free 31-day Stretch Challenge. Each day, dedicate 15 minutes to stretching to enhance mobility and connection with your body. Here are just a few scientifically backed perks:

Enhanced Physical Performance

Increases muscle strength and flexibility comparable to resistance training. (source)

Better Sleep Quality

Improves sleep efficiency and reduces sleep onset time (source)

Reduced Pain & Disability

Significantly reduces pain and improves functional disability scores. (source)

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INSTRUCTIONS for this Challenge

Commit to 15 minutes of stretching daily for 31 days in August. Improve flexibility, reduce pain, and enhance well-being with simple, guided routines. No equipment needed—just comfortable clothes and a quiet space. Join now and transform your mobility!

Rules: Follow these steps daily for 31 days:

- 15 Minutes Daily: Complete a full 15-minute stretching routine each day.

- Follow Video Guides: Video links will be provided a few day before the Challenge launches

- Focus on Form: Stretch gently without forcing
Helpful Tools & Tips: Make your stretching more effective with these strategies:

- Track Progress: Use a simple journal to note daily completion and how your body feels before and after stretching.

- Create a Routine: Set a consistent time each day - morning for energy or evening for relaxation work best.

- Listen to Your Body: Never force a stretch. Gentle tension is good, sharp pain means stop. Progress comes with consistency, not intensity.

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minutes per day
of stretching

video routines
to choose from

consecutive days
of August

Notable PRACTITIONERS

These are some of the well-known people who publicly mentioned doing daily stretching routines

LeBron James

By Erik Drost - https://www.flickr.com/photos/edrost88/51959977144/, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=131408908

Spends 30 minutes stretching every morning and credits daily stretching with keeping him injury-free throughout his NBA career since 2007.
(source)

Felicity Jones

"Even if it's just for 10 minutes, I have a stretch. Then I feel a little more centered and ready for the day." Maintains a daily stretching corner at home.
(source)

Gabby Douglas

By Agência Brasil Fotografias - EUA levam ouro na ginástica artística feminina; Brasil fica em 8º lugar, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=94269970

"I can't even begin to explain how important stretching is—not just as a gymnast, but as a human being." Does morning and evening stretches daily. (source)

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Our Mission

We explore the effects of popular habits and routines on physical and mental health. Through monthly challenges, we gather concrete data and share valuable knowledge with our community & and the world.

As of now 52553 people from 91 countries have signed up for our 8 Challenges: Ice Challenge, Yoga Challenge, 10.000 Steps Challenge, Meditation Challenge, Intermittent Fasting Challenge, Strength Challenge, Digital Detox Challenge, Stretch Challenge

The Stretch Challenge has been successfully joined!

Further updates will be sent by email. We also invite you to follow us on Instagram here to get all the updates about this incoming challenge and during the Challenge.

Want to make the Commitment Stronger? According to research published in the Journal of Applied Psychology: Individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private.

This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:

"I have decided to do a 31 consecutive days of The Stretch Challenge in August. Keep your fingers crossed!:) #TheStretchChallenge"

Join the STRETCH CHALLENGE Now!

We will notify you via email when it goes LIVE on 1st of August!
Share your journey with other participants using hashtags #TheStretchChallenge, #AugustStretchChallenge and tag @theorgchallenge to get featured on our social media channels.

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Frequently asked questions

How do I join a Challenge?

There is a "Join Challenge" button for any active challenge. There will be 12 Challenges per year. You are free to join any time however joining on the first day of a given month is how the game is meant to be played to experience a full month of a given challenge.

What are the instructions for a Challenge?

All necessary instructions are always found on the page of a particular challenge. If you haven't received the email 1 day prior to the Challenge don't worry! The email only contains a part of the message which is included on the Challenge page anyway. But the instructions are really extremely simple. For the "10.000 Steps Challenge" it could be "Just walk at least 10000 steps per day". For the "Meditation Challenge" it would be "Just sit and meditate for 15 minutes a day, anywhere, at any time, with any meditation method you can find online".

Where are the Challenges happening?

All Challenges can be done from your location. Each Challenge is done in such a way that there is no particular location to attend to.

At what time during the day do I have to do a Challenge?

Challenges can be done at any time during the day, whether it's morning, evening, or mid day. Though it is much easier to stick to a routine in the morning as mornings can be typically controlled whereas the evening tends to be more chaotic and have unscheduled tasks that need attending.

Is this FREE?

Yes, all challenges are and always will be free to join and participate in.

Why trust us?

We’re not selling anything. We’re learning alongside you

How do the monthly $3000 prizes work exactly?

There will be 3 (three) $1000 prizes per chosen Challenge (not all Challenges will have prizes). To be eligible for the prize one has to share their daily journey with a hashtag chosen for each Challenge. Then, After the Challenge has ended send in the links to specific videos to [email protected] where the posts can be verified. At the end of a Challenge the 3 winners will be chosen by TheChallenge.org team based on the most well done daily documentation of a given Challenge. Numbers of followers, likes, comments on social media etc WILL NOT matter. Read all the requirements here and in the contest terms in each of the Challenge pages near the sign-up area.

I don't have an Instagram or YouTube account, can I still participate?

Absolutely! You don't need to do anything to participate since the challenges can be done from anywhere. To sign up and receive updates about the challenge or to be able to contribute to a science questionnaire at the end you just need to have an email and join a Challenge on the website. Instagram or Youtube accounts are only a requirement for people who want to have a shot at the Prizes. That however requires daily posting on those channels for a whole month so is very rarely done. Approximately 99.5% of all Challenge Participants do it for the Challenge itself and do not post daily on their social media channels. We are just happy if you do the Challenge!

Is this a non-profit organization?

TheChallenge.Org is a for-knowledge organisation. The organisation is not a typical non-profit. It will have an optional donation model for people wanting to support it and help cover the cost of operations.

Who are the people behind this project?

Karol Banaszkiewicz, our founder, is a seasoned technologist and lifelong health-hacker who noticed a glaring gap in how we track the real effects of daily routines. Driven by a passion for data-backed self-improvement, he committed his own time and resources to launching TheChallenge.Org—to rigorously measure how habits shape our physical and mental well-being.