“Static stretching improves flexibility in adults, with no additional benefit observed beyond 4 min per session or 10 min per week.

Although intensity, frequency, age, sex and training status do not influence improvements in flexibility, lower flexibility levels are associated with greater improvement following both acute and chronic static stretching. These guidelines for static stretching can be used by coaches and therapists to improve flexibility.”

Flexibility is the ability to move a joint to through its full range of motion. It helps you perform most sporting activities and may prevent muscle injuries. And because most daily activities require a certain amount of flexibility (like bending down or twisting), it will help you maintain functional independence as you age.

Although there are many types of stretching, static stretching is the most common. It involves positioning a joint to lengthen the muscles and holding still for a set period – usually between 15 and 60 seconds. An example would be to stand in front of a chair, placing one foot on the chair and straightening your knee to stretch your hamstrings.

Static stretching is widely used to improve flexibility. But there are no clear recommendations on the optimal amount required. Our new research examined how long, how hard and how often you need to stretch to improve your flexibility – it’s probably less than you expect.

Want to learn more?

Discover the key principles, different types of stretching and mobility exercises, and a massive toolbox of stretches in Athletics Australia’s Mobility and Flexibility Course.

Complete now on the Athletics Learning Centre and earn CPD points and credit towards your Level 3 Performance Coach accreditation.