How Many Seconds Should You Hold a Stretch?

Flexibility training is a key component of a fitness routine. Stretching increases your range of motion, improves your posture, reduces muscle soreness and aids in relaxation. Two types of stretching are used to improve your flexibility. One is dynamic stretching, which uses movement to increase your range of motion. The other type of stretching is known as static, which does not use movement. You hold a static stretch for a certain length of time. When counted in seconds, flexibility exercises provide a lot of benefits for a small amount of work.

  1. Total Workout Time

    • Stretching exercises are not performed as a separate exercise, on a different day than the rest of your workouts, or even within their own time frame. Your muscles respond best to flexibility movements when they are warm. Before you stretch, perform at least five minutes of full-body movements such as walking, jogging or cycling. Do these at a level that increases your body's warmth, but does not tire you. Include this five- to 10-minute warm-up into your total workout time.

    Seconds

    • After you are warm, select stretches that target your major muscle groups such as your hips, legs, back, chest, arms and shoulders. Hold each stretch for 15 to 30 seconds. Some experts, such as Dr. Len Kravitz, Associate Exercise Science Professor at the University of New Mexico, say flexibility gains are also seen when the stretch is held for 15 to 20 seconds and performed four times.

    Daily

    • Flexibility benefits are seen when you are consistent in your stretching routine. Plan to perform your stretches on a daily basis. When you can perform your stretches at the end of your workout session, your muscles are very warm and you are able to sink deeper into the stretch. If you find yourself struggling to find the time to stretch, the American Council on Exercise recommends a minimum of five minutes at the end of your workout sessions, which is enough time for 10 different 30-second stretches.

    Guidelines

    • During your 15- to 30-second stretches, stretch to the point that you feel a tightness but not pain. If you feel pain, pull back from the stretch, re-align your body and try again. If you are still uncomfortable, avoid that stretch. Breathe normally during your 15- to 30-second stretches and attempt to relax the muscle you are stretching.