How long should you hold a stretch? Stretching basics, explained

A woman stretching on a yoga mat

Credit: Getty

Strong Women


How long should you hold a stretch? Stretching basics, explained

By Lauren Geall

4 months ago

4 min read

Stretching can offer a world of benefits – but only if you do it right. Here, a physiotherapist talks us through the basics.


Stretching is one of those things that can benefit us all. Whether you’re a runner, avid yogi or just enjoy going for a walk around the block at lunchtime, stretching can help to relieve muscle tightness, increase flexibility and release feel-good hormones.

But to feel the full benefits of stretching, you need to do it right. Holding a stretch for too short or long a time or failing to use the right technique can not only stop you from making the most of your stretch but can even affect your performance and put you at greater risk of injury – so it’s important to make sure you’re familiar with the basics.

To give you all the information you need to stretch properly, we asked Claire Mills, physiotherapist, pilates expert and founder of Core LDN, to give us the lowdown on all things stretching – including the all-important question of how long you should hold a stretch. 


What makes a good stretch? 

A woman stretching at home while warming up

Credit: Getty

Not all stretches are created equal – there are several key boxes you need to tick to make sure a stretch does the job you want it to do. Below are just some to keep in mind.

1. Give your body time to relax into it

“Going into your end range in a stretch straight away can be counterproductive and lead to muscle spasms,” Mills explains. “Give your brain (and muscles) time to realise that a stretch is safe before pushing yourself any further.”

2. Breathe deeply

“You should always ensure you’re breathing into a stretch, as holding your breath can create muscle tension,” Mills says. “Deep breathing, on the other hand, stimulates your parasympathetic nervous system and so can promote relaxation in the body and help you lean into the stretch.”

3. Know your limits

“If a muscle is tight, ease into a stretch,” Mills suggests. “If the stretch is painful when you come out of it, that could be sign that you held it for too long or pushed too deep. Next time, try to shorten the amount of time you spend in the stretch and gradually increase it.”

4. Don’t bounce

“Unless you’re doing a dynamic stretch,” Mills says, “you should move smoothly into the stretch and hold it – don’t bounce out and in.”

5. Make sure your muscles are warm

“If your muscles are warm they will respond to the stretch better. Warm muscles are generally more flexible and less prone to injury,” Mills explains. “I would recommend stretching at the end of your warm-up and workout when your muscles are warm.”

6. Be consistent

“To make changes in muscle length and flexibility you need to be consistent with your stretching,” Mills says. “Doing it ad hoc or as a one-off will not get results.” 

How long should you hold a stretch? 

woman doing hip flexor stretch in autumnal park

Credit: Getty

One of the most important questions when it comes to stretching is how long you should hold a stretch for. The whole point of stretching is to put your muscles under tension to relieve tension and lengthen where possible, so failing to hold your stretch for enough time won’t have the desired effect.

While there’s no one right answer, Mills suggests aiming for anywhere between 15-60 seconds. “The optimal time to hold a stretch can vary depending on factors such as age, muscle group and fitness goals, but research studies suggest holding a stretch for between 15-60 seconds is generally effective.

“Holding a stretch for too short a time may not provide enough stimulus to the muscle to promote elongation, while holding it too long and overstretching can cause muscle strains and decrease muscle strength. For example, studies have found prolonged stretching over 60 seconds prior to activities that require power such as sprinting/ HIIT or weightlifting can negatively affect performance.”

She continues: “As a physiotherapist I tend to recommend clients hold each stretch for 30 seconds each for three reps as standard.” 

How often should you stretch? 

Woman in butterfly stretch

Credit: Getty

If you want to improve your flexibility, you’ll need to be consistent with your stretching. However, if you’re doing it more to support other forms of training, you can be slightly less consistent.

“To improve flexibility you can do short 5-10 minute stretch sessions daily, focusing on each stretch for a total of one minute,” Mills says. “To decrease muscle tension, optimise muscle length (which aids recovery) and prevent pain and injuries, I generally recommend clients do a stretch session three times a week.” 


Images: Getty

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