| Stretch to the point of feeling tightness or slight discomfort. | ≥2-3 d wk−1 (stretching on a daily basis is most effective). | Hold a static stretch for at least 10–30 s (30–60 s may confer greater benefit). Accumulate a total of 60 s of stretching for each flexibility exercise by adjusting time/duration and repetitions (see volume) according to individual needs. | Stretching exercise that increases the ability to move a joint through its complete ROM (provided individual specific conditions are accounted for) (static active flexibility, static passive flexibility, dynamic flexibility, ballistic flexibility, proprioceptive neuromuscular facilitation, etc.). | Repeat each exercise 2–4 times in order to attain the goal of 60 s stretch time (e.g., two 30 s stretches or four 15 s stretches). A stretching routine can be completed approximately in ≤10 min. | Optimal progression is still unknown. | BCS should focus on joints in which a loss of ROM occurred because of surgery, corticosteroid use, and/or radiation therapy. Flexibility exercises are most effective when the muscles are warm. |
