How long should you hold a stretch? Depending on which expert you talk with, you'll hear recommendations from 15 seconds to two minutes. A study in the Journal of Strength and Conditioning Research found that it is the total time of stretching each day, not the duration of individual stretches that matters.
Researchers at the Medical College of Ohio studied volunteers doing hamstring stretches. Over a six-week period the volunteers stretched one leg six times for ten seconds, with a five-second rest in between, and stretched the other leg twice, holding each stretch for 30 seconds. At the end of the day, both legs had been stretched for a total of two minutes.
Six Week Study
After six weeks, both legs of each volunteer were measured for range of motion at the hip by a physical therapist. The results found the range of motion improved equally well in both legs at the hip.
"The results of our investigation support the notion that the total time stretching in a given day may be more important than the actual duration of a single stretch repetition," said Dr. Daniel Cipriani, assistant professor of physical therapy and the study's lead author. "Regardless of whether a stretch is held for 10 or 30 seconds, equal gains in range of motion can be achieved provided the person stretches for the same amount of time over the course of a day."
If you don't like the sensation of stretching and don't reach as far as you can, you might try those stretches more often for a shorter period of time for the same results, the researchers suggest. |
