How long should you hold a stretch?

Stretching is an important part of your daily exercise routine.

Stretching has many benefits including:

• Increasing flexibility
• Improving Range of motion
• Decreasing injury 
• Improving posture
• Decreasing stress

But unfortunately, many people do not stretch for an adequate amount of time.

For our thesis in Physical Therapy school, my group and I researched the effects of different types of stretches on the shoulder on throwing speed. 

One thing we needed to decide before performing our study, was how long to hold each stretch (as well as what muscles to specifically stretch). 

We were able to find multiple studies that were performing stretches for 30 seconds but did not know why they chose that time. Until one specific article performed research to find out the best length of time to stretch. This study determined that 30 second holds on stretches had the same effects as longer holds and better effects as the shorter ones. Making 30 seconds the most efficient amount of time to hold a stretch. 

30 seconds!!!

I have every patient hold their stretches this long as complete at least 3 repetitions of that specific stretch.  Some people will complain about holding this long but then I quickly educate them on this study.

It is also worth mentioning this is for static type of stretching. Static stretching is performing a stretch and holding that stretch for a certain amount of time. Not moving through any Range of motion. This is the most common type of stretching performed and should be done following a working out. 

Now, the stretch should also not hurt! Even when lasting for 30 seconds. The stretch should be comfortable and with proper form. If it is not comfortable then you should reduce the amount of stretch on the muscle, meaning Loosen Up on yourself!

Please also pay attention to your form! Performing a stretch incorrectly will do absolutely nothing to help you.

Please let me know if you have any questions about stretching or stretching form!