Elastic Energy: Flexibility & ROM Program

Exercise program details

Benefits of Flexibility Training

• Stretching promotes better blood flow to muscles by loosening tight areas and improving overall mobility. This means oxygen and nutrients are delivered more efficiently.
• Joint ROM can be improved immediately after performing stretching exercises and has shown chronic improvement after 3-4 weeks of regular stretching 2-3 times per week.
• Postural stability and balance can also be improved by consistently engaging in flexibility exercises.
• Holding a single flexibility exercise for 10-30s to the point of tightness of mild discomfort is most effective. Older adults can benefit from holding a stretch for 30-60s.

• Alignment with AACVPR/ACSM Guidelines: This Phase 2-3 program is performed at an intensity of slight discomfort or tightness, fitting outpatient-to-maintenance guidelines for low functional patients. Frequency (2-3 sessions/week, with daily being most effective) and extended duration (30-60 min) support ROM gains, with 5-min warm-ups (RPE 8-11) and 7-8 min cool-downs (RPE 8-9) meeting prep/recovery standards.
• Optimal Number of Workouts: Three workouts per block provide variety and progression, with 5-6 exercises ensuring comprehensive joint coverage. Durations (30-60 min) and stretch holds (30 sec to 60 sec) align with Phase 2-3 expectations for low function.

• Only hold a stretch to the point of mild discomfort. If sharp or shooting pain occurs, release the stretch immediately and seek modifications from clinician.
• If any exercise cannot be done safely (e.g., standing or floor exercises) or is uncomfortable, seek modifications from clinician.

Updated Feb 26, 2026