Effectiveness of a Six-Week Mobile-Based Stretching Intervention on Depression and Self-Efficacy in Young Adults: A Quasi-Experimental Study

Abstract

: Objective: Although physical activity benefits both physical and psychological well-being, many young adults struggle to sustain moderate-to-vigorous exercise because of time constraints, irregular schedules, and other practical barriers. Stretching may provide a low-intensity and accessible alternative; however, the psychological effects of mobile-based stretching remain largely unexamined. This study aimed to examine whether a six-week mobile-based stretching intervention could reduce depressive symptoms and enhance self-efficacy among young adults. Methods: A quasi-experimental design was used with 44 young adults. Participants were assigned to either a stretching group or a control group. The stretching group completed a six-week mobile phone-delivered stretching program using a smartphone application, whereas the control group maintained their usual daily routines without receiving the stretching intervention. Depressive symptoms and self-efficacy were assessed before and after the intervention using the Korean Patient Health Questionnaire-9 and General Self-Efficacy Scale, respectively. Results: Both outcomes showed significant time × group interactions (self-efficacy: η p 2 = 0.13, p = 0.02; depressive symptoms: η p 2 = 0.14, p = 0.03). Within the stretching group, self-efficacy increased and depressive symptoms decreased, each a large effect ( d = 0.85, p = 0.002; d = − 0.81, p < 0.001), whereas the control group showed no significant change. Conclusions: This study found that mobile-based stretching may be an effective, low-burden strategy for promoting psychological well-being in young adults. Our results contribute to the health behavior literature by highlighting the importance of mobile-delivered stretching interventions as an accessible alternative to improve psychological well-being.