What type of flexibility training is recommended?

The recommendation to engage in flexibility training that includes 2-4 repetitions for 10-30 seconds each is supported by evidence pointing towards effective enhancements in range of motion and overall flexibility. Flexibility exercises are most beneficial when they are performed at a moderate intensity that allows for optimal stretch without straining the muscles. This format is conducive to achieving significant improvements in flexibility, especially when practiced consistently.

Performing 2-4 repetitions ensures that muscles and connective tissues are sufficiently warmed up to promote effective stretching while allowing time for the neuromuscular system to adapt. Holding each stretch for 10-30 seconds is also ideal as it gives the muscles enough time to relax and elongate, enhancing the effectiveness of the stretch.

In contrast, fewer repetitions or shorter hold times might not provide the same benefits; they could be inadequate for stimulating flexibility adaptations. For example, holding a stretch for too short a duration may not allow for the muscle to fully relax, while excessively long holds may lead to overstretching or compromise performance during subsequent physical activity. Thus, 2-4 repetitions of 10-30 seconds each strikes a balance that maximizes the benefits of flexibility training.