Ever wondered: how long should I hold a stretch? 30 seconds? 60 Seconds? Longer?
For normal static stretching, or stretching a muscle to a comfortable end range of motion and holding it, the duration of the stretch is going to depend on how tight you are. Some people will feel a release after only 30 seconds, while others might need closer to 4 or 5 minutes. Just keep in mind that anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue.
That being said, most people will find that 60 seconds is plenty. You can split this time up, such as doing 15 second holds repeated 4 times, or 20 second holds repeated 3 times.
The biggest thing I’d like to stress is DO NOT stretch into pain; the ‘no pain no gain’ mentality nothing more than a myth. In fact, if you cause pain while stretching, it’s simply counterproductive (and can make things worse). However, you can stretch into mild discomfort; but you shouldn’t have to hold your breath, grit your teeth, or start cursing like a sailor. Stretch, breathe slowly and comfortably, and imagine with every exhale you are releasing tension.
St. Joseph, MI Chiropractic Center — Dr. Michael Rowe
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