How long should a stretch be held to improve flexibility?

Holding a stretch for a duration of 30 to 90 seconds is considered optimal for improving flexibility. This timeframe allows the muscles and connective tissues to relax and elongate adequately. When a stretch is held for at least 30 seconds, it engages the Golgi tendon organs, which are proprioceptors that help to inhibit muscle contraction and promote relaxation. This process is essential to effectively increase the range of motion and flexibility.

Studies in exercise physiology advocate for this duration as it provides sufficient time for the body to adapt to the stretch and result in a greater overall increase in flexibility over time. Stretching for durations shorter than 30 seconds may not offer the same benefits, as the muscles may not fully engage in the elongation process. Prolonged stretching, beyond the recommended timeframe, can lead to fatigue and decrease the effectiveness of the stretch, whereas 30 to 90 seconds strikes a balance between duration and effectiveness.