10 sources: 4 meta-analyses, 3 randomised controlled trials, 3 systematic reviews
Physical · Practice
Full-Body Static Stretching Routine
Holds of 30 to 60 seconds per major muscle, two or three times a week: one way to carry out what the sources on the concept entry studied, static stretching and joint range of motion. Their conclusions are not yet recorded in this library, so this entry states no effect.
10 min · 2-3x/week
Beginner-friendlyHome or gym
The routine
Before you start
Avoid stretching into sharp pain; ease off if hypermobile.
When to seek a professional
- Sharp or radiating pain during stretching, stop and consult a clinician.
- Sudden loss of range of motion or joint instability, seek a physical therapist.
- Numbness, tingling, or a recent injury, get medical clearance first.
How to do it
- Do it after activity or as a standalone session.
hold 30–60s per muscle, 2–3×/week per muscle group
The research behind this entry does not establish an amount, so this is a practical starting point rather than a research-backed number.
none (optional mat, strap)For most adultsNew to thisOlder adultsDesk workers
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry studied: static stretching and joint range of motion, in single sessions and over training periods, including a review of stretching type and duration (Thomas 2018) and a meta-analysis of chronic effects and their moderators (Konrad 2023). Those sources are seven syntheses and three randomised trials (Fukaya 2020, Nakamura 2021, Kataura 2017). Their conclusions are not yet recorded in this library, so this entry states no effect of this routine on range of motion. The full account, source by source, is on the concept entry on static stretching and range of motion this practice links to.
What we won't claim
- This routine protects against injury.
- This routine cures back or joint pain.
- A single short session equals the full weekly evidence dose.
10 sources: 4 meta-analyses, 3 randomised controlled trials, 3 systematic reviews
- Agreement
- Direction recorded for 0 of 10 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: D. Medeiros (first author of 2 sources); A. Konrad (senior author of 2 sources).
What each source measured and concluded (10)
meta-analysis · 2023
Behm et al. (2023) — Acute Effects of Various Stretching Techniques on Range of Motion: A Systematic Review with Meta-Analysis
- How it was read
- read in full text
- What the review says it includes
- meta-analysis, systematic review
- Studies and participants, as stated
- N = 1658 participants across 47 studies
meta-analysis · 2016
Medeiros et al. (2016) — Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis
- How it was read
- read in full text
systematic review · 2005
Decoster et al. (2005) — The effects of hamstring stretching on range of motion: a systematic literature review.
- How it was read
- read in full text
- What the review says it includes
- Systematic review
- Studies and participants, as stated
- N = 1338 participants across 28 studies
meta-analysis · 2018
Medeiros et al. (2018) — Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis.
- How it was read
- read in full text
- What the review says it includes
- systematic review and meta-analysis
- Studies and participants, as stated
- N = 659 participants across 20 studies
systematic review · 2006
Radford et al. (2006) — Does stretching increase ankle dorsiflexion range of motion? A systematic review
- How it was read
- read in full text
- What the review says it includes
- systematic review
- Studies and participants, as stated
- N = 161 participants across 5 studies
meta-analysis · 2023
Konrad et al. (2023) — Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis
- How it was read
- read in full text
systematic review · 2018
Thomas et al. (2018) — The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion
- How it was read
- read in full text
randomised controlled trial · 2021
Nakamura et al. (2021) — Comparison Between High- and Low-Intensity Static Stretching Training Program on Active and Passive Properties of Plantar Flexors
- How it was read
- read in full text
randomised controlled trial · 2020
Fukaya et al. (2020) — Effects of Static Stretching With High-Intensity and Short-Duration or Low-Intensity and Long-Duration on Range of Motion and Muscle Stiffness
- How it was read
- read in full text
randomised controlled trial · 2017
Kataura et al. (2017) — Acute Effects of the Different Intensity of Static Stretching on Flexibility and Isometric Muscle Force
- How it was read
- read in full text
Key sources (10)
Every source below is shown with its study design and links to the original study. This is the audit trail.
meta-analysisAcute Effects of Various Stretching Techniques on Range of Motion: A Systematic Review with Meta-Analysis
meta-analysisInfluence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis
systematic reviewThe effects of hamstring stretching on range of motion: a systematic literature review.
meta-analysisChronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis.
systematic reviewDoes stretching increase ankle dorsiflexion range of motion? A systematic review
meta-analysisChronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis
systematic reviewThe Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion
randomised controlled trialComparison Between High- and Low-Intensity Static Stretching Training Program on Active and Passive Properties of Plantar Flexors
randomised controlled trialEffects of Static Stretching With High-Intensity and Short-Duration or Low-Intensity and Long-Duration on Range of Motion and Muscle Stiffness
randomised controlled trialAcute Effects of the Different Intensity of Static Stretching on Flexibility and Isometric Muscle Force
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