Table 3.

Flexibility (stretching) exercise recommendations.

Intensity (I)	Frequency (F)	Time (T) (duration)	Type (T) (mode) (examples)	Volume (V) (quantity)	Progression (P) (rate of)	Specific notes
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.

Modified from [160]. ROM: range of motion; BCS: breast cancer survivors.