What is the optimal amount of stretching to improve flexibility?
Poor flexibility (i.e. limited range of motion) can limit physical performance. Range of motion can be increased acutely by stretching and improved chronically by regular stretch training.
This systematic review investigated the effects of different factors such as total weekly stretching time on improvements in range of motion.
Stretching a muscle for less than 5 min per week can already improve range of motion (+16%). However, stretching a muscle for 5–10 min per week result in greater improvement in range of motion (+20%). Stretching a muscle longer than 10 minutes had no additional effect (+19%).
A limitation of this review is that data from many different studies were combined for the analyses. These studies included various different types of stretching, different study durations, etc. Therefore, stretching time may not have been the only difference between the groups.
The data of this review suggests that a total of 5-10 minutes of stretching a muscle per week is a good starting guideline to improve flexibility. But more well-controlled studies are needed to gain insight into how different factors such as stretching intensity, duration, frequency, and type of stretching, impact long-term range of motion.
In conclusion, stretching a muscle for 5-10 min per week may be sufficient to maximally increase its effect on range of motion.
Go to the next uncategorized infographic:
What is the best hydration drink?
Speak Your Mind