What is true about flexibility training for older adults?

• A. Frequency should be once per week or less
• B. Hold 5-10 seconds for each stretch
• C. Hold 30-60 seconds for each stretch
• D. Static stretching is less effective than ballistic stretching

Answer: (C)

Holding the stretch for 30–60 seconds per position best supports flexibility gains in older adults. When you sustain a stretch for that length of time, the muscle-tendon unit can gradually lengthen through viscoelastic creep and neural relaxation, leading to meaningful increases in range of motion without the rapid forces that come with bouncing. Short holds, like 5–10 seconds, don’t give tissues enough time to adapt, so ROM improvements are minimal. Stretching only once a week tends to be insufficient to maintain or improve flexibility, whereas more frequent sessions are typically advised. And static stretching, done safely, is appropriate for older adults; ballistic stretching—bouncing to force a stretch—carries a higher risk of injury and is generally not recommended in this population. So, a 30–60 second hold per stretch reflects the best, safest approach for improving flexibility in older adults.