What determines how long I should be holding a stretch?

National Academy of Sports Medicine

According to research, stretches used to increase joint range of motion, such as static stretches, should be held for roughly 30 seconds or more. This gives the muscles enough time to relax and elongate. If you're over 65 years of age, research has shown stretches that are held for 60 seconds are most beneficial for improved range of motion and flexibility.

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National Academy of Sports Medicine

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National Athletic Trainers' Association

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To What Degree Do I Need to Exercise to Improve My Health?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Flexibility Training

Flexibility training involves exercising at a low intensity to improve the range of motion of a joint. Static, active and dynamic stretching are all forms of flexibility training. By engaging in flexibility exercises you can improve posture, prevent muscular imbalances leading to injuries and reduce soreness after a workout.

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