What is the minimum recommended time to hold a stretch for effectiveness?

Holding a stretch for 15-30 seconds is widely recognized as the effective duration for improving flexibility and promoting muscle relaxation. This period allows the muscles and connective tissues to adapt to the new length, enhancing the stretch reflex and reducing muscle tightness.

Research has shown that stretching for at least 15 seconds can effectively increase range of motion, as the muscle fibers and tendons need time to elongate and for the Golgi tendon organs to respond appropriately, which helps in the relaxation of the muscle being stretched. Holding the stretch for longer, such as up to 30 seconds, can provide additional benefits, allowing for deeper stretching and better flexibility gains.

While shorter durations of 5-10 seconds may not be sufficient to achieve significant flexibility improvements, and excessively long holds may increase the risk of injury or discomfort, the 15-30 second timeframe balances the need for effectiveness while maintaining safety during stretching exercises.