How Long Should I Hold My Stretches?

One of the most common questions in physiotherapy is, “How long should I hold a stretch?” Whether you’re an athlete, someone recovering from an injury, or simply trying to stay mobile and healthy, stretching plays a vital role in maintaining flexibility and joint range of motion. But to get the most benefit—and avoid wasting time—it’s essential to understand how long a stretch should be held to be effective.

The Evidence Behind Stretch Duration

Research suggests that holding a static stretch for 15 to 30 seconds is typically sufficient for improving flexibility in healthy adults. A 2023 systematic review found that stretches held for 30 seconds led to consistent improvements in range of motion compared to shorter durations. For older adults or individuals with tighter muscles, slightly longer holds—up to 60 seconds—may be beneficial, especially when aiming to counteract age-related stiffness or long-standing muscular tightness.

Stretching for Performance vs. Recovery

It’s important to differentiate between stretching for flexibility and stretching as part of a warm-up or cool-down. For example, prior to intense activity, long static stretches (>60 seconds) can temporarily reduce muscle power and strength output, particularly in explosive sports. Instead, dynamic stretches held briefly (1–5 seconds) are more appropriate pre-activity. Post-activity, static stretching held for 30 seconds can assist in muscle relaxation and help maintain flexibility over time.

How Many Times Should You Repeat a Stretch?

To improve flexibility, holding a stretch for 30 seconds and repeating it 2 to 4 times per muscle group is generally effective. According to the American College of Sports Medicine (ACSM), stretching exercises should be performed at least 2–3 days per week, but daily stretching yields the best results for individuals with significant tightness or mobility limitations.

Practical Tips from Your Physio

In clinical practice, we recommend holding each stretch for at least 30 seconds, ensuring you’re relaxed and not pushing into pain. Avoid bouncing or forcing the muscle beyond a comfortable limit. Stretching should feel like a gentle pull—not a sharp or burning sensation. And remember: stretching works best when combined with regular movement and strengthening exercises, particularly for people managing pain, stiffness, or injury recovery.

If you’re unsure what type of stretching is best for your specific goals or condition, a tailored physiotherapy assessment can help identify which muscles need attention and how best to stretch them.