The Key to a Better Stretch: How Long Do You Hold?

How long should you hold a stretch? What's the correct amount of time to hold a stretch? Let's dig in.

Some experts say 2 seconds, 15 seconds, 30 seconds, or 2 minutes is the right amount of time to hold a stretch. Who's right? What factors influence how long you should hold a stretch? Will holding a stretch too long hurt you or damage you permanently? This video covers the myths and the facts around stretching and how long you hold a stretch.

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Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.

When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.

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#stretching #stretchingforflexibility #stretchingexercise #howtostretch #uprighthealth

[Uprighthealth]

How long are you gonna hold your next stretch? Drop me a comment!👇

[bevboersen]

Thank you Matt! I am a very flexible person and I have become almost unable to walk for more than 15 min. Now I know that I need to stretch appropriately and build more strength at every length! Thank you so much for helping me understand that!

[emmahardesty]

Makes sense, and helpful to see some of your own stretches. I'm old, been doing stretches for decades, counting and breathing--all is well.

[carolgardens]

I had thought that we hold a stretch for more than a minute, even several minutes, to allow enzymes to assist the muscles to lengthen, especially if that muscle is limiting daily activity. A gentle stretch seems helpful to prepare muscles for up-coming movements. I told my children to breathe and imagine that they are melting when they were trying to meet school PE standards for their age. Thank you for another helpful video! You helped me (at 70 years) to get into a comfortable cross legged seating position on the floor to play all day with my tiny grandson. It was so nice.

[gipsi]

I do Liebscher & Bracht Stretches. These are recommended to be held for 1.5 to 2 minutes, gradually increasing the stretch. I found them to be very helpful for my knees

[nancyanderson]

Sometimes I get sore from stretching my hip flexors where my torso meets the upper thigh, which restricts my gait when I walk. I'm 76 years old, so I feel like the muscles have been stretched, but they are not strong enough to support what I want to do. I seem to be fairly flexible and can hold a stretch for at least 30 seconds, but need to know more about strengthening my muscles. Thanks, Matt!

[janetcannon]

One of my favorite styles of yoga is Yin. Using props, practitioners hold yoga poses for a great deal longer than two seconds, sometimes 5 to even 10 minutes. The way you stay safe with this practice is to 1. Use props to support the body for a measured amount of stretch and 2. Learn how to relax the muscles so the connective tissue can stretch gently. It's a great stress reliever and flexibility builder.

[stacydorius]

Thank you for covering the gamut around stretching! All the pieces to consider when doing it. I appreciate how it makes you prioritize being consciously aware of your body that day and in that moment of stretching - adjust and adapt as needed. Great tips!!

[DeadeyeJoe]

I learned from The Ready State channel that you need to hold the stretch for 2 minutes to make the actual change to the soft tissue. That has really helped with stretching my tight legs.

Next, I need to look at the ATG guy (Ass to Grass) who does a lot of strength work from the fully stretched position of the muscles so that you have more functionality at that end range.

[scholargrrl]

I'm very flexible, but I still stretch every day to maintain my mobility. And I really like incorporating strength training to maintain stability as I age. Thank you for encouraging eveyone to seek a healthy body, however that may look for you!

[puggirl]

He states that you must get strength at every length. This is what I need. I am in physical therapy trying to beat back the tide of the feeble fallacy. However, I needed to recognize that I am a naturally flexible person even at 61 y/o but that I am also weak for a variety of factors that I have identified partially by watching these videos. So I conclude that I am too weak for my degree of flexibility so I want to work on strength. I would like to see more integrated videos where he talks about getting flexible and strong in the same work out.

[tfr]

Try it, feel it, retry it and - by time - you will know it! Great viedo!

[trentriver]

Thanks - very helpful. Physio suggested 30 seconds to start, but I've been stretching 2 minutes now and going to move to longer periods.

[MeezoGaming]

I used your stretches in another video for tight hips and immediately felt some relief man you earned a new subscriber

[eyemsmart]

Gonna share my whole life story real quick. I trained for a marathon for 5 months and during that time I had a stretching routine that I would hit every night, 15 stretches 1 minute each, adding 5 seconds every Sunday. I found this worked great for me and would recommend it to others. Maybe you can set a limit to when you hit 2 minutes you’ll start focusing more on intensity each time so the routine doesn’t get super long. Anyways, during that marathon training block I was still lifting but would avoid Romanian deadlifts so my legs weren’t absolutely dead. My first leg day after my marathon I hit rdls and have kinda been scared for my right hamstring because it’s been super and gone near cramping often while stretching even though that lift was 8 days ago.

[johannes_kreisler]

Great video, thank you! I think one of the reasons "experts" on youtube tell you "you're doing it wrong, you have to hold the stretch for exactly 5 seconds" or "you absolutely must not stretch, you'll damage your muscles" etc. pp is also this: they want you to listen to them. They want you to click on their videos, subscribe to their channel, because they have the right information. They alone, not the others. All the more I appreciate your common sense, your sound information and your calm attitude!
By the way: I want to learn to stand up like you do at 7:25 ;-)

[davidaaronharbin]

Matt...I'm on board with you, completely. My background was dance & gymnastics (floor exercise) . One must be in tune with, while listening to their body. Thank you for your professionalism, knowledge, detailed visual instruction, sensibility and conviction. Sincerely, David Aaron, Chicago. "Let's Move!" Fitness for Seniors.

[icouldjustscream]

In Yin Yoga, we hold stretches for 2-5 minutes. We can use blocks for support if we need to. Time and gravity do most of the work. I love/hate Dragon. It requires lower body flexibility and upper body strength, all at 34°C/93°F.

[omfgSHORYUKEN]

I think it's seriously important to warm up the individual muscle before stretching it. Holding a stretch longer than 20sec with cold or resting muscles is gona do more harm than good imo. A simple 2-5 min warmup directly on the muscle will allow you to stretch it for way longer and get a much more satisfying feeling of it stretching rather than tearing apart

[IamPatholt]

I am 82 years old, I am pretty active. My thigh muscles are very tight when I get up to start walking. I have been trying to stretch them by laying down on my stomach, and using a rope to pull my foot to cause my thigh to stretch. How much warm-up should I do before I stretch?