Elastic Energy: Flexibility & ROM Program

A gentle, home-based flexibility program improving joint health, range of motion, and daily functional mobility for low-level cardiac rehab patients.

Cardiac rehab

Home-based

Increase flexibility

Improve function

Adults

Older adults

Teens

Elastic Energy: Flexibility & ROM Program

This program is designed for phase 2-3 (outpatient to maintenance) cardiac rehab patients with a low functional level and low risk, aiming to enhance joint health and mobility. It focuses on stretching & flexibility training to improve your range of motion, using a mat and open space for gentle exercises at a beginner progression level. As a home-based (telehealth, self-guided) program for all ages, it helps you regain ease of movement through basic stretches, progressing to functional mobility, empowering you for daily activities and long-term wellness.

NO EQUIPMENT

Increase flexibility, Improve function

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.

Design Rationale and Notes

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.

Considerations

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.

🫀 This cardiac rehabilitation program was developed in alignment with current evidence-based guidelines from the American Association of Cardiovascular and Pulmonary Rehabilitation (AACVPR) and the American College of Sports Medicine (ACSM). To ensure clinical accuracy, safety, and effectiveness, the program was rigorously vetted and peer-reviewed by two certified cardiac rehabilitation clinicians:

Claudia Giacalone, MS, ACSM-CEP, CCRP, ACSM-EIM 3
Sean Fournier, MS, ACSM-CEP, EIM-3

Disclaimer: Clinicians should review this program carefully to ensure its appropriateness and safety for each individual patient before assigning it.

Updated Mar 27, 2025

Preview the 13 workouts

Fully preview all of the workouts in this exercise program before adding it to your Train account

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