8 sources: 2 meta-analyses, 2 non-randomised trials, 3 randomised controlled trials, 1 with design not recorded

Physical · Concept

Stretching Dose (Intensity, Duration, Frequency): What the Sources Studied

Meta-analyses and trials of how much stretching was done, at what intensity, for how long and how often, with range of motion as the outcome. The sources' conclusions are not yet recorded in this library, so this entry states no dose-response.

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Before you start

None, informational content.

When to seek a professional

Persistent joint pain or sudden loss of range of motion, refer to a physician or physical therapist.

For most adultsNew to thisAthletes

What the evidence says

What the sources say

The sources on this entry studied stretching dose: intensity, hold duration, total exposure and frequency, with range of motion as the outcome. Ingram 2024 is a systematic review and meta-analysis of 189 studies and 6654 participants, and Ingram 2025 is a systematic review and meta-analysis of 65 studies and 1542 participants; the two share a first author. Cipriani 2012, Sato 2020 and Nakamura 2020 are randomised trials, Kamada 2016 and Freitas 2015 are non-randomised trials, and Takeuchi 2021 is a trial whose design this library has not yet resolved. The sources' conclusions are not yet recorded in this library, so this entry states no dose-response: no relationship between stretching intensity, duration or frequency and range of motion is stated here.

Common misconceptions

Doubling hold time doubles gains, returns diminish.

What we won't claim

One long stretch permanently maximizes flexibility.

8 sources: 2 meta-analyses, 2 non-randomised trials, 3 randomised controlled trials, 1 with design not recorded

Agreement: Direction recorded for 0 of 8 sources; not yet recorded for the rest.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.
Authors: Sources share authors: Lewis Ingram (first author of 2 sources); H. Bennett (senior author of 2 sources); M. Nakamura (senior author of 2 sources).

What each source measured and concluded (8)

randomised controlled trial · 2012

Cipriani et al. (2012) — 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

How it was read: read in full text

design not recorded · 2021

Takeuchi et al. (2021) — High-Intensity Static Stretching in Quadriceps Is Affected More by Its Intensity Than Its Duration

How it was read: read in full text

meta-analysis · 2024

Ingram et al. (2024) — Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression

How it was read: read in full text
What the review says it includes: meta-analysis, systematic review
Studies and participants, as stated: N = 6654 participants across 189 studies

meta-analysis · 2025

Ingram et al. (2025) — Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regression

How it was read: read in full text
What the review says it includes: meta-analysis, systematic review
Studies and participants, as stated: N = 1542 participants across 65 studies

randomised controlled trial · 2020

Sato et al. (2020) — The acute and prolonged effects of 20-s static stretching on muscle strength and shear elastic modulus

How it was read: read in full text

non-randomised trial · 2016

Kamada et al. (2016) — Eight Seconds of Static Stretching Increases Flexibility and Maintains the Strength of the Rectus Femoris

How it was read: read in full text

randomised controlled trial · 2020

Nakamura et al. (2020) — Effects of static stretching programs performed at different volume-equated weekly frequencies on passive properties of muscle-tendon unit.

How it was read: read in full text

non-randomised trial · 2015

Freitas et al. (2015) — Responses to static stretching are dependent on stretch intensity and duration

How it was read: read in full text

Key sources (8)

Every source below is shown with its study design and links to the original study. This is the audit trail.

randomised controlled trialEffect 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 StudyD. Cipriani, M. Terry, M. Haines, Amir Tabibnia, Olga Lyssanova (2012) · Journal of Strength and Conditioning Research · 10.1519/jsc.0b013e31823b862a · full text

design not recordedHigh-Intensity Static Stretching in Quadriceps Is Affected More by Its Intensity Than Its DurationKosuke Takeuchi, Shigeru Sato, R. Kiyono et al. (2021) · Frontiers in Physiology · 10.3389/fphys.2021.709655 · full text

meta-analysisOptimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regressionLewis A Ingram, Grant R Tomkinson, N. d'Unienville et al. (2024) · Sports Medicine · 10.1007/s40279-024-02143-9 · full text

meta-analysisMechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regressionLewis A Ingram, Grant R. Tomkinson, N. d'Unienville et al. (2025) · Sports Medicine · 10.1007/s40279-025-02204-7 · full text

randomised controlled trialThe acute and prolonged effects of 20-s static stretching on muscle strength and shear elastic modulusShigeru Sato, R. Kiyono, Nobushige Takahashi, Tomoichi Yoshida, Kosuke Takeuchi, M. Nakamura (2020) · PLoS ONE · 10.1371/journal.pone.0228583 · full text

non-randomised trialEight Seconds of Static Stretching Increases Flexibility and Maintains the Strength of the Rectus FemorisT. Kamada, K. Okada, M. Wakasa, A. Saito, M. Kimoto (2016) · Rigakuryoho Kagaku · 10.1589/rika.31.811 · full text

randomised controlled trialEffects of static stretching programs performed at different volume-equated weekly frequencies on passive properties of muscle-tendon unit.M. Nakamura, Shigeru Sato, Kakeru Hiraizumi, R. Kiyono, Taizan Fukaya, Satoru Nishishita (2020) · Journal of Biomechanics · 10.1016/j.jbiomech.2020.109670 · full text

non-randomised trialResponses to static stretching are dependent on stretch intensity and durationS. Freitas, Daniel Vilarinho, J. Vaz, P. Bruno, P. Costa, P. Mil‐homens (2015) · Clinical Physiology and Functional Imaging · 10.1111/cpf.12186 · full text

Explore all 567 studies in Flexibility →

The full evidence base this focus area draws on, every study with its design and DOI.

What it is for

Move more freely