Wellness Routines
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8 sources: 2 meta-analyses, 2 non-randomised trials, 3 randomised controlled trials, 1 with design not recorded
Physical · Concept

Weekly Stretching Volume and Frequency: What the Sources Studied

Meta-analyses and trials of total stretching exposure, intensity and how often it is spread across the week, 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 thisDesk workersOlder adults
What the evidence says
What the sources say

The sources on this entry studied stretching volume: total exposure, intensity and weekly frequency, with range of motion as the outcome; they are the same eight sources as on the dose-response entry. Ingram 2024 (systematic review and meta-analysis, 189 studies, 6654 participants) and Ingram 2025 (systematic review and meta-analysis, 65 studies, 1542 participants) share a first author. Nakamura 2020 is a randomised trial of static stretching at different volume-equated weekly frequencies, and Cipriani 2012 is a randomised trial of stretch frequency; Sato 2020 is a randomised trial, Kamada 2016 and Freitas 2015 are non-randomised trials, and Takeuchi 2021 is a trial whose design this library has not yet resolved. Spreading stretching across the week is one way to schedule it; that is this entry's own label. The sources' conclusions are not yet recorded in this library, so this entry states no relationship between weekly volume or frequency and range of motion.

Common misconceptions
  • Stretching once a week is enough, longer total exposure generally yields more range of motion up to a plateau.
  • You need marathon sessions, small daily doses add up.
What we won't claim
  • Any amount of stretching guarantees large flexibility gains.
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
Weekly Stretching Volume and Frequency: What the Sources Studied