How often shoud you stretch
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Research Analysis by Consensus
Consensus Meter
Introduction
Stretching is a common practice aimed at improving muscle flexibility and joint range of motion (ROM). However, the optimal frequency and duration of stretching to achieve these benefits remain subjects of debate. This synthesis examines the effects of different stretching frequencies and durations on muscle flexibility and ROM based on multiple research studies.
Key Insights
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Frequency of Stretching:
- Stretching at least 6 times per week is more effective in increasing flexibility compared to stretching 3 times per week.
- Stretching 5 days per week for 6 weeks significantly increases ROM compared to no stretching, but no significant differences were found among different stretching frequencies within this range.
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Duration of Stretching:
- A 30-second stretch duration is effective for increasing hamstring flexibility, with no additional benefits observed when increasing the duration to 60 seconds .
- Stretching for 15, 30, or 45 seconds three times per week for 12 weeks all significantly increase ROM, with no significant differences between these durations.
- For elderly individuals, a 60-second stretch produces greater and more sustained gains in ROM compared to 15 or 30 seconds.
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Effectiveness of Stretching Programs:
- Regular stretching (e.g., 30 minutes daily for 6 weeks) does not significantly increase muscle extensibility but improves stretch tolerance, leading to increased joint ROM.
- Static stretching for up to 2 minutes once per day for 6 weeks does not significantly increase active ankle dorsiflexion ROM in healthy subjects.
- Stretching 30 minutes daily for 4 weeks does not significantly change ankle mobility in patients with recent spinal cord injuries.
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Impact of Stretch Duration on Muscle Performance:
- Short-duration static stretches (<30 seconds) do not negatively impact muscle performance, while stretches of 60 seconds or longer may lead to performance decrements.
Conclusion
The optimal frequency and duration of stretching to improve flexibility and ROM appear to be context-dependent. Stretching at least 6 times per week is generally more effective than less frequent stretching. A 30-second stretch duration is typically sufficient for increasing flexibility, with no additional benefits from longer durations in most cases. However, for elderly individuals, longer stretch durations may yield better results. Regular stretching improves stretch tolerance rather than muscle extensibility, and short-duration stretches do not impair muscle performance.
Sources and full results
Most relevant research papers on this topic
Effect of Stretch Frequency and Sex on the Rate of Gain and Rate of Loss in Muscle Flexibility During a Hamstring-Stretching Program: A Randomized Single-Blind Longitudinal Study
The effect of time and frequency of static stretching on flexibility of the hamstring muscles.
Regular stretch does not increase muscle extensibility: a randomized controlled trial
Effect of 3 Different Active Stretch Durations on Hip Flexion Range of Motion
Effect of stretching duration on active and passive range of motion in the lower extremity.
The effect of static stretching of the calf muscle-tendon unit on active ankle dorsiflexion range of motion.
The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older.
Effect of acute static stretch on maximal muscle performance: a systematic review.
The effect of time on static stretch on the flexibility of the hamstring muscles.
A randomized trial assessing the effects of 4 weeks of daily stretching on ankle mobility in patients with spinal cord injuries.
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