What is the recommendation for the duration of holding a stretch in static stretching?

The recommendation for the duration of holding a stretch during static stretching is commonly a fixed period, typically around 15 to 60 seconds. This duration is suggested because it allows the muscles to adequately relax and lengthen, increasing flexibility over time. Holding a stretch for a fixed period promotes greater muscle relaxation and helps prevent injury by allowing for a more controlled stretch without sudden movements. Engaging in static stretching can improve overall range of motion and is often incorporated into warm-up and cool-down routines in various fitness programs.

In contrast, approaches such as short bursts or only a few seconds do not provide sufficient time for the muscle fibers to elongate and the stretch reflex to diminish, reducing the effectiveness of the stretch. Lacking a fixed period means there is no structured guideline for stretching durations, which could lead to inconsistent results in flexibility training.