What is a recommended duration for a static stretch?

The recommended duration for a static stretch typically falls within the range of 15-30 seconds. This duration is effective for achieving the benefits of increasing flexibility and improving range of motion without risking overstretching or injury. Stretching for this length of time allows the muscle fibers to relax and elongate effectively, which can help promote better muscle recovery and performance.

While shorter stretches, such as 5-10 seconds, may not provide sufficient time to achieve deep muscle relaxation and adaptation, longer stretches like 30-60 seconds or 1-2 minutes may be more appropriate in particular contexts, such as for advanced practitioners or specific rehabilitation programs, but these are not generally recommended for typical static stretching routines. The 15-30 seconds guideline strikes a balance that is generally applicable for most individuals, making it a widely accepted standard in fitness and sports training.