Flexibility Guidelines (Program Standards)
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Per the exercise program standards, flexibility work raises ROM in the major muscle groups; all stretches are static, held 10 seconds, and repeated twice.
Detail
Under "Standards for Exercise Program Recommendation," section II (Flexibility):
Purpose: To promote increased range of motion in the major muscle groups. The flexibility exercises improve the elasticity of muscle, as well as reduce the risk of injury during intense exercise.
Guidelines:
- a. All stretches are static in nature (see Static Stretching).
- b. Stretches should be held for 10 seconds.
- c. Each stretch should be repeated twice.
The program standards also list the "X-Rated Exercises" to avoid (see "X-Rated" (Contraindicated) Stretches — List). This flexibility section follows the warm-up section in the standards (see General (Aerobic) Warm-Up). For the ACSM version of the guidelines, see Flexibility Guidelines (ACSM).
Compared with the current ACSM dose
The current ACSM position stand (Garber et al., 2011) recommends holding static stretches 10–30 s, repeating each 2–4 times for about 60 s of total stretching per exercise, on at least 2–3 days a week. This standard's 10 s × 2 (20 s total) sits at the bottom of the hold range and well below the 60 s total; to follow ACSM, hold longer or add repetitions (see Flexibility Guidelines (ACSM)).
Current research update (2026)
The ROM/elasticity purpose still holds, but "reduces the risk of injury" doesn't:
a systematic review of 6 trials (5,100+ participants) found stretching did not
decrease lower-limb soft-tissue injuries. Separately, long-duration static
stretching before power/strength work can reduce force, power, and speed output
(effects lasting up to an hour) — but this program's own 10-second hold
sidesteps that concern entirely: current research shows holds of 60 seconds or
less maintain (or only slightly affect) strength/power while ROM still
improves. The prescribed duration here is fine; the injury-prevention framing
is what's dated. See verification_note in this module's frontmatter.
Key facts
- Purpose: promote increased ROM in major muscle groups; improve muscle elasticity; reduce injury risk during intense exercise (source's original framing — see 2026 update).
- All stretches are static in nature.
- Hold each stretch for 10 seconds.
- Repeat each stretch twice.
- Current ACSM (2011) dose: 10–30 s holds, 2–4 reps, ~60 s total per stretch, ≥2–3 days/week — more than 10 s × 2.
- 2026 update: stretching does not reduce lower-limb injury risk (large reviews found no effect); the 10-second hold prescribed here is short enough to avoid the separate power/strength-loss concern seen with long holds.
Connections
- Static Stretching — the required stretch type.
- Flexibility Guidelines (ACSM) — the ACSM guideline counterpart.
- General (Aerobic) Warm-Up — the preceding prep section in the standards.
- "X-Rated" (Contraindicated) Stretches — List — contraindicated stretches listed in the same standards.
Sources
- Position standGarber CE et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43(7):1334–1359 Published 2011 · DOI 10.1249/MSS.0b013e318213fefb · Accessed 2026-10-13
Corrections (1)
- 2026-10-13 — Added a comparison with the current ACSM position stand (Garber et al., 2011): its dose is 10–30 s holds, 2–4 repetitions, about 60 s total per stretch, at least 2–3 days a week. This program standard's 10 s x 2 (20 s total) is below that dose; the program text itself is preserved verbatim.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.