Myths and truths of stretching: individualized recommendations for healthy muscles

Stretching recommendations are clouded by misconceptions and conflicting research reports. This review of the current literature on stretching and range-of-motion increases finds that one static stretch of 15 to 30 seconds per day is sufficient for most patients, but some require longer durations. Heat and ice improve the effectiveness of static stretching only if applied during the stretch. Physicians should know the demands of different stretching techniques on muscles when making recommendations to patients. An individualized approach may be most effective based on intersubject variation and differences between healthy and injured tissues.