What is the recommended maximum duration for holding a stretch to improve flexibility?

Holding a stretch for up to 60 seconds is often recommended to effectively improve flexibility. Research and guidelines from authoritative health and fitness organizations emphasize that longer holds can enable muscle fibers to relax and allow greater elongation. This duration supports an increased range of motion and contributes to enhanced overall flexibility by giving the body time to adapt and respond to the stretch.

Holding a stretch for at least 30 seconds is a common practice; however, extending the duration to around 60 seconds can provide more significant benefits. This is particularly true for static stretching, where the goal is to hold a position without movement. When stretching for flexibility, focusing on slower, static holds helps to prevent injuries and promotes better results.

Using shorter holds, such as 15 or 30 seconds, may not allow sufficient time for deeper stretching effects to occur, potentially limiting the flexibility gains that can be achieved from a consistent stretching regimen. Therefore, the 60-second duration is a sound approach for maximizing flexibility improvements.