(function(w,d,s,l,i){w[l]=w[l]||[];w[l].push({'gtm.start': new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0], j=d.createElement(s),dl=l!='dataLayer'?'&l='+l:'';j.async=true;j.src= 'https://www.googletagmanager.com/gtm.js?id='+i+dl;f.parentNode.insertBefore(j,f); })(window,document,'script','dataLayer','GTM-5XZMNM74'); (function(h,o,t,j,a,r){ h.hj=h.hj||function(){(h.hj.q=h.hj.q||[]).push(arguments)}; h._hjSettings={hjid:50819,hjsv:6}; a=o.getElementsByTagName('head')[0]; r=o.createElement('script');r.async=1; r.src=t+h._hjSettings.hjid+j+h._hjSettings.hjsv; a.appendChild(r); })(window,document,'https://static.hotjar.com/c/hotjar-','.js?sv='); !function(f,b,e,v,n,t,s) {if(f.fbq)return;n=f.fbq=function(){n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments)}; if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0'; n.queue=[];t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e)[0]; s.parentNode.insertBefore(t,s)}(window, document,'script', 'https://connect.facebook.net/en_US/fbevents.js'); fbq('init', '812104077665746'); fbq('track', 'PageView');
Library
Cardiac rehab

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.

Phase: II, III
Functional level: Low
Risk: Low
Clinical Review & Alignment

Created and peer-reviewed by practicing cardiac rehab clinicians:

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

Aligned with current evidence-based guidelines from:

AACVPRACSM
Designed as a clinical reference framework. Intensity, volume, and exercise selection should be tailored to individual patient needs.

Program overview

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.

Updated Jun 4, 2026

Read more
Preview the 13 exercise plans
Fully preview all of the exercise plans in this exercise program before adding it to your Train account
P2 Wk1-2: Gentle Stretch Start
P2 Wk1-2: Gentle Stretch Start 18 min · Lower Back, Abs, Ankles, Legs...
P2 Wk1-2: Basic Flexibility Foundation
P2 Wk1-2: Basic Flexibility Foundation 26 min · Lower Back, Middle Back/Lats, Quadriceps, Abs...
P2 Wk1-2: Steady Flexibility Base
P2 Wk1-2: Steady Flexibility Base 23 min · Middle Back/Lats, Ankles, Legs, Rehab...
P2 Wk3-4: ROM Progression Boost
P2 Wk3-4: ROM Progression Boost 28 min · Lower Back, Middle Back/Lats, Cardio, Legs...
P2 Wk3-4: Flexibility Expansion
P2 Wk3-4: Flexibility Expansion 23 min · Back, Legs, Rehab, Shoulders
P2 Wk3-4: Steady ROM Base
P2 Wk3-4: Steady ROM Base 35 min · Middle Back/Lats, Upper Back, Cardio, Chest...
P2 Wk5-6: Functional Flexibility Boost
P2 Wk5-6: Functional Flexibility Boost 35 min · Core, Cardio, Chest, Legs...
P2 Wk5-6: Dynamic Mobility Step
P2 Wk5-6: Dynamic Mobility Step 31 min · Core, Back, Legs, Rehab...
P2 Wk5-6: Steady Mobility Build
P2 Wk5-6: Steady Mobility Build 38 min · Lower Back, Cardio, Chest, Legs...
P2 Wk7+: Sustained Flexibility Base
P2 Wk7+: Sustained Flexibility Base 34 min · Upper Back, Cardio, Chest, Legs...
P2 Wk7+: Advanced ROM Hold
P2 Wk7+: Advanced ROM Hold 35 min · Core, Back, Legs, Rehab...
P2 Wk7+: Confident Flexibility Peak
P2 Wk7+: Confident Flexibility Peak 34 min · Neck, Upper Back, Cardio, Legs...
Cool-Down Stretches Routine
Cool-Down Stretches Routine 11 min · Back, Chest, Legs, Rehab
Related programs:
Cardiac rehab Heart Strong Recovery: Post-Surgical Strength (No Restrictions) Heart Strong Recovery: Post-Surgical Strength (No Restrictions) Beginner Dumbbells Resistance Bands 13workouts A supervised resistance training plan guiding cardiac rehab patients safely from basic to progressive loads, restoring full-body strength post-surgery. VIEW PROGRAM Cardiac rehab Gentle Post-Surgical Strength (Sternal Precautions) Gentle Post-Surgical Strength (Sternal Precautions) Beginner Dumbbells Resistance Bands 6workouts A supervised strength cardiac rehab program for adults recovering after open-heart surgery, safely rebuilding muscle while carefully following sternal precautions. VIEW PROGRAM Cardiac rehab Step to the Beat: Post-MI Walking Program Step to the Beat: Post-MI Walking Program Beginner NO EQUIPMENT 12workouts A supervised cardiac rehab walking program for adults post-heart attack, gradually building endurance and confidence through gentle aerobic exercise and stretching. VIEW PROGRAM
View full library
Questions? View our FAQs
Powered by Workout Labs Train
Preview exercise plans Add to my Train account
Yes, delete Cancel
ESC
Library FAQs
How does the Clinical Program Library work?
Browse programs using filters, preview the full set of workouts, then add a program to your Train account. Each program is designed as a structured reference framework – use it as a starting point and tailor intensity, volume, and exercise selection to your patients and setting.
Who created these programs?
Our cardiac rehab programs are created and peer-reviewed by practicing clinicians. You’ll see clear attribution on each program page so you know exactly who was involved in its design and review.
What guidelines are these programs aligned with?
Cardiac rehab programs are developed in alignment with current AACVPR and ACSM guidance. The goal is to provide structured, evidence-informed foundations that reflect real-world clinical practice.
Are these programs meant to be used exactly as written?
They’re designed as reference frameworks, not rigid protocols. Most teams adapt details to match patient capacity, risk level, equipment availability, and internal workflows.
Can I preview a program before adding it?
Yes. You can review every workout inside a program before adding it to your account, so you can assess structure, progression, and suitability in advance.
Can I customize and duplicate programs?
Absolutely. After adding a program, you can edit exercises, sets, notes, and progression details. You can also duplicate programs to create variations for different phases or patient populations.
Will a program I add remain available in my account?
Yes. Once added, it stays in your account unless you choose to remove it. You can revisit and refine it anytime.
Can I request new programs or care settings?
Definitely. We actively prioritize new programs based on clinician feedback. If there’s a care setting or patient population you’d like to see supported, let us know via chat.
Who do I contact if I need support?
Our team is available via in-app chat. Whether it’s a workflow question or feedback on a program, we’re happy to help.
ESC
Interested but not ready?
Let's stay in touch!
Sure!
We use cookies to keep our site working properly.
Essential cookies ensure core functionality, and optional analytics cookies (anonymous) help us understand how the site is used and improve it. See our Privacy & Cookie Policy for details.
Accept all cookies Essential only