How Long Should I Hold a Stretch?
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When doing muscle-lengthening stretches, how long should you hold the position? Our expert describes how to perfect your stretches.
Question: "How many seconds do I have to hold a stretch?"
Answer: A basic static stretch – holding the pose for an extended period – should last about 30 seconds. Anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue; hold too long and you risk injury. While some recent studies suggest stretching doesn’t necessarily improve performance or decrease one’s risk of injury, the American College of Sports Medicine still advises stretching your major muscle groups two or three days a week.
Origially published in Fitness magazine.
I don't believe there's a "one size fits all" answer. In yoga, holding a pose 60-90 seconds directs the stretch deep into the connective tissue where some important shifts can occur, even emotional shifts. In addition, the longer poses are held in yoga, they can either accelerate the sympathetic response or awaken the parasympathetic or relaxation response. The Florida Yoga Institute, www.flayogainstitute.com
12/21/2009 04:12:32 PM Report Abuse