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Stretching is a common form of exercise to improve flexibility and range of motion.

A recent article in the International Journal of Sports Medicine looked at which types of stretches were the most effective for improving flexibility. There is a variety of research in the field of stretching with varied and sometimes contradictory findings. This blog focuses on stretching for the purpose of increasing flexibility as opposed to exercise preparation, power output, or strength and performance. Looking at the most current research is important to support physiotherapy treatment and maintain up to date evidence-based care, so here’s what new and relevant!

What form of stretching is the most effective for gaining range of motion?

Ewan et al. found that static stretching was most effective. A static stretch is where you lengthen the muscle in a stretch and hold the position statically. Other types of stretching include: contract/relax, passive, active, ballistic (bouncing in a stretch). Of these, the static stretch holds up to be the best.

How long should I hold a stretch for?

This is a very commonly asked question that I get every day in the clinic. Ewan et al. found that holding a stretch for 30-60 seconds achieved the same results of holding a stretch for 60-120+ seconds. This is lucky for us, especially in our busy lifestyle; holding a stretch for longer than 60 seconds did not prove to be more beneficial.

How often should I stretch?

It was found that more frequent stretching (6 days) is better than 2-3 days/week, but 5 days/week outperformed 7 days/week. Some quick math reveals that you really only need to stretch 5-10 minutes total/week for a muscle group to see some flexibility gains.

So there you have it! Stretching doesn’t have to be tedious and time consuming. The sweet spot for improving flexibility is holding a static stretch for 30-60 sec, 5-7 days/week for a total of 5-10 minute/week.

Charlotte Reiher, MPT, BKIN, CAFCI