新研究发现，四分钟的静态拉伸可以提高柔韧性，每周 10 分钟的效果最好。 New study finds a four-minute static stretch improves flexibility, with best results from ten minutes weekly.

对数千名成年人的新研究表明，四分钟的静态拉伸可以立即提高柔韧性，每周 10 分钟的拉伸效果最佳。 New research on thousands of adults shows that a four-minute static stretch can improve flexibility immediately, with optimal results from ten minutes of stretching per week. 简单和困难的拉伸方法同样有效。 Both easy and hard stretching methods are equally effective. 静态拉伸可以在没有设备的地方进行，但建议咨询健康专家以获得量身定制的建议。 Static stretching can be done anywhere without equipment, though consulting a health professional for tailored advice is recommended.