What are ACSM's guidelines for stretching and flexibility?

The latest ACSM stretching and flexibility guidelines include:

Frequency:

Equal to or greater than 2-3 times per week.
Daily stretching is most effective.

Intensity:

Stretch to the point of feeling tightness or slight discomfort.

Time:

Holding a static stretch for 10-30s is recommended for most adults.
In older individuals, holding a stretch for 30-60s may confer greater benefit toward flexibility.

Type:

A series of flexibility exercises for each of the major muscle-tendon units is recommended.

These stretching and flexibility guidelines are now presented in Table 5.6 of ACSM's Guidelines for Exercise Testing and Prescription, 11th Edition.

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