Stretch CHALLENGE

15 minute stretching per day for 31 days

Study RESULTS

The study involved participants engaging in Stretch Challenge 31 days. Data was self-reported, using a Likert scale from 1 (strongly disagree) to 7 (strongly agree) across various health and psychological metrics. The analysis includes both quantitative data and qualitative based on responses from 251 participants. Since the goal of the study is to measure the impact of doing a certain activity for a month quantitative data is presented for participants with high adherence rates (90%+ challenge completion).

Physical Health Impact
Based on data from participants who completed 90%+ of the Challenge
Strongly Disagree
Disagree
Somewhat Disagree
Neutral
Somewhat Agree
Agree
Strongly Agree
Physical Health Improvement
I feel my overall physical health has improved as a result of doing this challenge.
avg: 5.5
Energy Levels
I feel I have more energy throughout the day.
avg: 5.1
Fitness Improvement
My overall physical fitness level has improved as a result of doing this challenge.
avg: 5.4
Endurance Improvement
My physical endurance has improved because of this challenge.
avg: 5.0
Flexibility Improvement
My flexibility or mobility has increased.
avg: 5.9
Pain Reduction
I have experienced less physical pain or discomfort.
avg: 5.3
Strength Improvement
I feel physically stronger as a result of doing this challenge.
avg: 5.1
Sleep Improvement
My sleep quality has improved.
avg: 4.6
Mental Health Impact
Based on data from participants who completed 90%+ of the Challenge
Strongly Disagree
Disagree
Somewhat Disagree
Neutral
Somewhat Agree
Agree
Strongly Agree
Mood Improvement
I have experienced a more positive mood during this challenge.
avg: 5.5
Calm and Relaxation
I feel a greater sense of calm and relaxation during this challenge.
avg: 5.6
Concentration Improvement
My concentration or focus has improved.
avg: 5.0
Stress Reduction
I have noticed a reduction in feelings of stress or anxiety during this challenge
avg: 4.9
Difficulty
Based on data from all participants
Strongly Disagree
Disagree
Somewhat Disagree
Neutral
Somewhat Agree
Agree
Strongly Agree
Challenge Enjoyment
The challenge was fun for me to do.
avg: 5.5
Difficulty as Daily Routine
It would be hard to make this challenge a part of my daily routine
avg: 3.0
Resource Consumption
The challenge was time & resource consuming.
avg: 2.9
Adverse events
I had adverse events that I directly link to doing this activity (sickness, injury etc).
avg: 2.1
Plan to Continue
I plan to continue this practice beyond the challenge.
avg: 5.6

Qualitative Findings

Drawing from all open-ended responses on beneficial aspects and extraordinary experiences/discoveries, themes emerge through thematic content analysis. Common motifs emphasize habit formation and subtle, personal revelations, though extraordinary claims were rare and anecdotal.

Most Common Beneficial Findings:

- Flexibility and Mobility Gains: The predominant theme (mentioned in ~25% of responses), e.g., "Regaining some of my flexibility back," "Increased flexibility," or "Less joint stiffness and overall better range of motion." Participants noted rapid improvements, often surprising given the short duration.

- Pain Reduction and Physical Relief: Frequently cited (~20%), including "Reduced my lower back pain," "Less physical pain," or "Mood and reduction in muscle tightness and resulting pain." Specific areas like hips, shoulders, and joints were highlighted, aligning with quantitative pain scores.

- Mental Calm and Mood Enhancement: ~15% emphasized relaxation, e.g., "I feel a greater sense of calm," "Improved mood and flexibility," or "My mood was much better, I was more happier and productive." This ties to routine-building, like "Taking time for myself" or "Doing early morning stretches before work."

- Habit Formation and Motivation: A key motivator (~18%), such as "Making a routine," "Establishing a routine and being consistent," or "Being held accountable to do it on a daily basis." The challenge's structure fostered commitment, even among lower-adherence respondents.

- Other Interesting Benefits: Holistic perks like "More energy after stretching," "Better sleep quality," or "Accountability to prioritise myself" appeared in ~10%, with some noting social ripple effects (e.g., "Sharing with my best friend... got me closer to her").

Most Common or Interesting Extraordinary Experiences:

- Discoveries in Flexibility Limits: Common (~15%), e.g., "I had lost flexibility after two pregnancies but in this month I feel progress," "Realising how my flexibility had deteriorated over the last 2 years," or "I have not been able to bend my left knee... since my knee replacement surgery and now I can do it." These reveal self-awareness gains.

- Pain and Mobility Surprises: ~12% reported unexpected relief, like "My normally sore shoulder was not sore at all," "Stretching daily reduces physical pain," or "My massage therapist noticed an improvement in my muscles."

- Mental and Routine Insights: Interesting anecdotes (~10%) included "The best stretching combines both mindfulness and movement," "I tested out all three videos and found the one my body loved the most... understand the meaning of listen to your body," or "On days after work where felt tired/drained, stretching helped perk up." Challenges like boredom ("My ADHD brain got really bored") or video quality issues were noted as barriers.

- Broader Impacts: Rare but compelling, e.g., "I had quite a few people tell me... inspired them to be more active," "I struggle with balance, mobility and daily pain... stretching helped more than anything," or health integrations ("Diagnosed with osteoporosis... more reason to stick with the practice"). Many (~50%) reported none, underscoring modest expectations.

In summary, this challenge demonstrates stretching's accessible, low-risk appeal, with high-adherence yielding interconnected physical-mental benefits and strong intent for continuation. Qualitatively, it fosters self-care routines and subtle discoveries, though variability suggests tailoring (e.g., diverse videos) could enhance engagement. Longitudinal follow-ups are recommended to assess habit durability and objective outcomes.

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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.
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At what time during the day do I have to do a Challenge?
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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.
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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 (IG: @karolbanaszkiewicz), 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.
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