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Thirty seconds. That’s how long the National Academy of Sports Medicine recommends holding a static stretch to lengthen a tight muscle, says Mike Fantigrassi, the NASM’s director of professional services. But like all things sports related, timing is everything.
Hold a static stretch longer than 45 seconds before you workout, and your strength, speed, and power may suffer. Why that happens, no one knows for sure, though researchers believe stretched muscles are “less able to store energy and spring into action,” writes Gretchen Reynolds on the New York Times’ Well Blog. So if you like to static stretch before working out, keep it to 30 seconds. “You get the relaxation of the muscle and some loosening without the negative effects of decreased performance,” Fantigrassi says.
Post-workout, around 30 seconds is still the sweet spot for enhancing flexibility, Fantigrassi says. Hold it longer, and researchers have conflicting views on what will happen. Some believe the benefits stop at 30, so holding the stretch longer is simply a waste of time. (Unless you’re older than 65, in which case you’ll want to hold that stretch for 60 seconds to achieve the same benefit as your younger counterparts.) Others say better flexibility and decreased stiffness come only after holding a stretch for three minutes.
It doesn’t appear that there are any negative consequences to holding a stretch, post workout, for up to five minutes. Just remember: It is possible to be too flexible. “Muscles function best at their optimal length,” Fantigrassi says. “If they’re too short, they’re weak. If they’re too loose around a joint, the muscle support isn’t going to be there for that joint, so that joint gets beat up.” So unless you’re gunning to join Cirque de Soleil, don’t stretch that hammie past its optimal length. A certified fitness trainer or coach can help you figure out your sweet spot.
The bottom line: The National Academy of Sports Medicine recommends holding a static stretch for about 30 seconds to achieve better flexibility.
Find out the best ways to stretch and the best times to do it.
Reviewed by Dan Brennan, MD on March 17, 2022
Do any of these lines sound familiar? Well, they're all wrong. But first, there's a bigger question to answer. "It's a nice way to end a workout." -- exercise physiologist Mike Bracko It's a good idea, says the American College of Sports Medicine. The ACSM recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.
Staying flexible as you age is a good idea. It helps you move better.
For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD. She's a physical therapist and professor at Winston-Salem State University.
If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that posture could help.
Simple Back Stretch
Exercise physiologist Mike Bracko recommends doing the "Standing Cat-Camel" as a work-related back stretch. Here's how:
- Stand with your feet shoulder-width apart and knees bent slightly.
- Lean forward, placing your hands just above your knees.
- Round your back so that your chest is closed and your shoulders are curved forward.
- Then arch your back so that your chest opens and your shoulders roll back.
- Repeat several times.
If your job keeps you in the same position all day, Bracko suggests doing 2-minute stretch breaks to reverse that posture at least every hour.
Not necessarily.
Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts.
But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout.
A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.
Here's a static version of the Cat-Camel: With any stretch, static or dynamic, you should feel a stretch, but you shouldn't feel pain. So there is no need to stretch farther than the range of motion you typically need. Not necessarily. It's not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance. Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles. You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually ramp up the intensity.
This is a great time to stretch.
"Everyone is more flexible after exercise, because you've increased the circulation to those muscles and joints and you've been moving them," Millar says.
If you do static stretches, you'll get the most benefit from them now.
"After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. It's a nice way to end a workout," Bracko says.
Yes. It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime.
This can be when you wake up, before bed, or during breaks at work.
"Stretching or flexibility should be a part of a regular program," Millar says.
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Even if you remember to stretch after your workout, there's a good chance you're not holding it as long as you should be.
Improved flexibility, injury reduction and increased performance are just some of the benefits that can accompany regular post-workout static stretching, or getting a muscle into a stretched position and holding it.
But how long do you have to “hold it?” Probably longer than your current routine, but it's still not as long as you think, says Mike Vigneau, athletic trainer and Associate Director of Sports Medicine for Football at Boston College. “Muscles have injury prevention structures in them that prevent you from getting much of a benefit out a stretch that last less than 20 seconds,” Vigneau told Men’sHealth.com.
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Much like completing multiple sets of an exercise, it’s recommended to do multiple bouts of static holds to get maximal benefits.
The American College of Sports Medicine recommends healthy adults spend at least two days a week “completing a series of flexibility exercises for each of the major muscle-tendon groups,” for a total of 60 seconds per exercise. How you achieve that 60 seconds doesn’t really matter; you could complete three rounds of 20-second holds to achieve a minute of total stretching per muscle group.
To maximize the benefits even more, do it right after you finish your gym session. “Post-workout is a great time to work on your range of motion while the muscles are nice and warmed up,” says Vigneau.
“Post-workout is a great time to work on your range of motion."
As for what stretches you should be doing, it's all about listening to your body. The major muscle groups you want to try and hit include your hips, glutes, quads hamstrings and calves for your lower body, and shoulder girdle, chest and upper back for your upper body.
Pick out 3-5 different stretches, and follow the 3x20-second rule. To help get you started, this pigeon stretch is great for opening up your hips. Then, check out these 16 great stretches for men.
One more thing: Contrary to what your high school coach might have taught you, save the static stretching for post-workout. Static stretching pre-exercise can jeopardize your workout. (Instead, use this dynamic warm-up to get your muscles primed up.)
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