Rankings / Protocols — Movement
Mobility work / flexibility training
Protocols · Movement
Tier B
What this is
Not a longevity intervention on its own but a prerequisite for maintaining physical capacity into old age. Evidence for 'stretching prevents injury' is weak; evidence for mobility maintaining function is strong.
Mechanism
Maintains joint range of motion; connective tissue health; proprioception; injury prevention; pain reduction via neural desensitization
Dose & route
10-20 min daily; dynamic before training, static/PNF after; yoga, FRC, supple-leopard-style work
Citations
- https://pubmed.ncbi.nlm.nih.gov/32502044/
- https://bjsm.bmj.com/content/48/11/871
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3273886/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.