The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion
Thomas E, Bianco A, Paoli A, Palma A. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports Med. 2018 Apr;39(4):243-254. doi: 10.1055/s-0044-101146. Epub 2018 Mar 5. PMID: 29506306.
References
Only stretch a muscle for 5min per week
This is where the gains drop off
Claims,
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Source: Thomas-Relation-2018
Only stretch a muscle 2-5 times per week
No more (statistical) gains after 5 times
Claims,
💪 Gym
Source: Thomas-Relation-2018
How to Stretch
Hold for 30s, static, total ~5min per week (per muscle group)
✒️ Posts,
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Inspired by David Thurin in this Instragram reel where he references this paper Source: Thomas-Relation-2018.
Stretch any style you want but static works best
It all works, static works best
Claims,
💪 Gym
Source: Thomas-Relation-2018