how often shoud you stretch

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

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.
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.
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.
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.

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How often shoud you stretch

Summary

Introduction

Key Insights

Conclusion

Sources and full results

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

Stretching at least 2 times per day is equally effective for improving hamstring flexibility, regardless of the frequency of the stretching program.

The effect of time and frequency of static stretching on flexibility of the hamstring muscles.

A 30-second duration of static stretching effectively increases hamstring muscle flexibility, while increasing flexibility by no more than one to three times per day.

Regular stretch does not increase muscle extensibility: a randomized controlled trial

Regular 30 minutes of daily stretch does not increase hamstring muscle extensibility in healthy individuals, but improves stretch tolerance leading to increased joint range of motion.

Effect of 3 Different Active Stretch Durations on Hip Flexion Range of Motion

Active stretching for 12 weeks using 12 15-, 6 30-, and 4 45-second durations effectively increased hip flexion range of motion in young adults.

Effect of stretching duration on active and passive range of motion in the lower extremity.

Holding stretches for 15 seconds, rather than five seconds, may result in greater improvements in active range of motion in the lower extremity during a five-week flexibility training program.

The effect of static stretching of the calf muscle-tendon unit on active ankle dorsiflexion range of motion.

A 6-week program of once-per-day static stretching for up to 2 minutes is not sufficient to increase active ankle dorsiflexion range of motion in healthy subjects.

The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older.

A 60-second stretch for hamstring muscles leads to greater gains in range of motion and a more sustained increase in range of motion in elderly individuals.

Effect of acute static stretch on maximal muscle performance: a systematic review.

Shorter durations of static stretch (60 seconds) can be performed in a preexercise routine without compromising maximal muscle performance.

The effect of time on static stretch on the flexibility of the hamstring muscles.

A duration of 30 seconds is effective for enhancing the flexibility of hamstring muscles, with no additional benefit from stretching for 60 seconds.

A randomized trial assessing the effects of 4 weeks of daily stretching on ankle mobility in patients with spinal cord injuries.

Daily stretching for 30 minutes for 4 weeks does not significantly change ankle mobility in recently injured patients with spinal cord injuries.

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