How Long Should I Hold my Stretch For?

First, it actually took me longer to find a good picture of a calf stretch than I though it would.  Surprising!  But, second, a common question that many patients ask me is " How long do I need to hold my stretch for?"  Many people (and I will admit to doing this also) is recommending the usual 3 sets for a 30 second hold.  This may have been based on a old research article that showed no greater benefit after a 30 second on stretching the hamstring muscle. There are many reasons for stretching, ie: injury prevention, performance, and to increase flexibility.  For this blog, today, we will focus on flexibility.  But what does the research say about the optimal time to stretch a muscle?  This study showed the best long term results are from a passive static stretch when comparing four different stretching techniques.  Short term results were seen with active stretching, though.   Research shows that the greatest increase in flexibility to a muscle was experienced with 5 sets with a 90 second hold stretch.  Chris Johnson has a great video that reviews the proper technique to perform a calf and hamstring stretch.  So we promote a static passive stretch with a 90 second hold for our stretches.  For more information and more home exercise videos, visit the Pursuit Physical Therapy You Tube channel or visit www.pursuittherapy.com.  Pursuit Physical Therapy trying to set a new standard of care in the Central Florida and Orlando Area and we focus on what is best for the patient.  Don't be in pain any longer!  Call us to schedule a consultation today.