Training & movement
B · Reasonable confidenceHow much static stretching gives the most flexibility
Subject: Optimal dosing of static stretching for flexibility
What this means
Static stretching made adults more flexible. Gains peaked at 4 minutes per session or 10 minutes per week; stretching more gave no extra gain.
Ingram LA, Tomkinson GR, d'Unienville NMA, Gower B, Gleadhill S, Boyle T, Bennett H · 2025 · Sports Medicine 55(3):597-617
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
How much static stretching is needed to actually increase range of motion.
Who this applies to
Adults aged 18 and over; 61 percent men. Age and sex did not change the effect.
Size of the research
189 studies with 6654 adults in total.
What to keep in mind
The analysis also included studies without random assignment. People who started with poor flexibility improved more than those with average flexibility.
Practical conclusion for REZA
Anyone needing more range of motion gets a concrete dose rather than "just stretch properly".
View method and source
Methodology
Systematic review, meta-analysis and multivariate meta-regression
Original source
DOI: 10.1007/s40279-024-02143-9 · PMID: 39614059
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.