Minimum stretch hold time?

boomerising

I know I have to do stretches and I have what I believe is an effective routine, but it strains my patience partly because it comes at the end of a workout that takes almost 2 hours and I’m eager to leave the gym by then. Also because stretches HURT. If I can’t see the second hand on a clock while doing the stretch I’m especially prone to cheat. I have heard stretches should be held for 30 seconds. A trainer I worked with for a while (before I got fed up with that gym and moved on) said 20 seconds. Wondering what folks here have decided is the minimum time to hold a stretch?

TavistockToad

You're overstretching if it hurts.

amusedmonkey

You should feel it pull but not hurt. When I first started and before I had a feel for what well stretched but not overstretched felt like, I slowly stretched just to the point where it felt like it was about to hurt then eased away ever so slightly so it wasn't painful. This ensured a good stretch without hurting myself. With practice, I don't need to do that maneuver anymore. Stretches are beautiful and relaxing after a run, not a source of pain.

lorrpb

30 sec is the common rule of thumb, but that might not work for every single person in the world. Some might need 20, others 40, etc. High level athletes might stretch for several minutes each.

boomerising

Thank you @TavistockToad, @amusedmonkey and @lorrpb for your help. I knew I’d be glad I asked that question here. The trainer who taught me most of what I *thought* I knew about stretching never expressed any concern about my complaints of pain. Neither has any other trainer to whom I’ve mentioned it in passing. Then again they weren’t high-level trainers any more than I’m a high-level athlete. I’m also 65 years old and I’ve been on and off the gym wagon way too much, which probably means I am hopelessly tight in a lot of places and some pain with stretching is inevitable. All that said though, I have always wondered about whether I could hurt myself pushing the stretch too hard (calf stretches being perhaps the most worrisome because those REALLY hurt if I push them). So I’m going to take your remarks to heart and go a little more gentle, searching for that “feel” for the difference between effective and excessive. Maybe with that greater care I can also hold the stretches longer.

Cherimoose

Stretching isn't necessarily required right after working out, unless you find certain stretches beneficial. If you're chronically tight in certain areas, what i would do is stretch those spots every few hours, for 30+ seconds. How far you push a stretch isn't as important as how often you do it, because the effects of stretching don't last long.

boomerising

Thanks @Cherimoose —that is definitely an alternative for me to consider. And it will help when I don’t make it to the gym until I have barely enough time to do my workout before they close. On those days I usually cut the resistance/weight training portion short, which is obviously not a good thing, because I’m afraid to skip the stretches. I was under the impression stretches needed to be done while the muscles were still warm from exertion. If I can do them a little later on at home, that will be great when I’m short on time. It’s a bit of a pain to do stretches in my crowded 1BR apartment, but once it isn’t so damn cold outside I can do some of them on the porch. A lot of the stretches that seem to help me are ones involving holding on to a bar, of which I don’t have the equivalent indoors.

SonyaCele

i never hold stretches for more than a few seconds, until i feel satisfied. and i never stretch after working out when my muscles are hot and abused

lorrpb

Many people gave found foam rolling to be helpful. It's more of a release than a stretch, which can be very useful.

Maxxitt

boomerising wrote: »

Thanks @Cherimoose —that is definitely an alternative for me to consider. And it will help when I don’t make it to the gym until I have barely enough time to do my workout before they close. On those days I usually cut the resistance/weight training portion short, which is obviously not a good thing, because I’m afraid to skip the stretches. I was under the impression stretches needed to be done while the muscles were still warm from exertion. If I can do them a little later on at home, that will be great when I’m short on time. It’s a bit of a pain to do stretches in my crowded 1BR apartment, but once it isn’t so damn cold outside I can do some of them on the porch. A lot of the stretches that seem to help me are ones involving holding on to a bar, of which I don’t have the equivalent indoors.

Using a straight-back kitchen-type chair can work for those

sophia162

SonyaCele wrote: »

i never hold stretches for more than a few seconds, until i feel satisfied. and i never stretch after working out when my muscles are hot and abused

Whoa. I thought that was precisely the ideal time to stretch. Has that been debunked too? (Genuinely and respectfully asking, not being sarcastic.)

I also thought for a stretch to be beneficial, it had to be held more than a few seconds, lol. Like 30-60 seconds, which, just like the OP, is so boring and time consuming for me!

I dunno, I just want to know the right/best way and do that u.u

SonyaCele

sophia162 wrote: »

SonyaCele wrote: »

i never hold stretches for more than a few seconds, until i feel satisfied. and i never stretch after working out when my muscles are hot and abused

Whoa. I thought that was precisely the ideal time to stretch. Has that been debunked too? (Genuinely and respectfully asking, not being sarcastic.)

I also thought for a stretch to be beneficial, it had to be held more than a few seconds, lol. Like 30-60 seconds, which, just like the OP, is so boring and time consuming for me!

I dunno, I just want to know the right/best way and do that u.u

what benefits are you looking for from stretching?

cyndit1

I put on a song I love (slowish paced) which is about 8 minutes and stretch. I really try not to skip it. It does make a difference.

Cherimoose

boomerising wrote: »

I was under the impression stretches needed to be done while the muscles were still warm from exertion.

Not necessarily. Your muscles are always about 100 degrees, which is downright hot. As long as you ease into the stretch slowly, and don't push too far, you'll be ok.
On the other hand, if you're trying to extend your range-of-motion.. like to do a split, for example.. then being warmed up is a good idea. But right after a heavy strength session might not be the best time, for the reason Sonya mentioned..

The studies on stretching say the release of tension is more lasting if it's held at least 30 seconds, with 45-60 being better. You can certainly feel some relief from shorter stretches, but it won't last as long.

mztamaraann

Do what feels right. I stretch until I feel good. I hold some longer than others. For me stretching after a good workout is like icing on the cake.

puttputt24

Under 60 years old = minimum of 30sec
Over 60 = minimum 60 sec

Physical Therapy student

SonyaCele

puttputt24 wrote: »

Under 60 years old = minimum of 30sec
Over 60 = minimum 60 sec

Physical Therapy student

why

SonyaCele

seriously, why. because i only hold stretch for a few seconds and i feel great. what are the benefits of holding the stretch for 30 seconds or 60 seconds. And i never hold a stretch static, i'm always moving and stretching the muscles different directions.

bbell1985

I don't stretch afterward. I spend a long time doing a dynamic warm up or specific stretches before a workout, but it' basically physical therapy. It wouldn't matter when I did it. I only spend time on a muscle if it needs to be released and in that case I can go up to two minutes.

stanmann571

As long as it takes for your body to settle fully into the stretch.

AKA

No bouncing.

It might be 15 seconds or 60 until your muscles fully relax and you achieve full extension.. Don't be a clock watcher and don't rush it. but once you've reached full relaxed extension and stretch. One full breath or 2 heartbeats is plenty.

Saaski

It depends on what you want to achieve. Are you just looking to stretch out tight muscles or actively get more flexible? I do flexibility training to full extension (and then some). I minimum hold a stretch for a minute. Sometimes up to five depending on what I'm doing. But your goals might be different from mine.

In terms of getting bored, I always, always put on music. And for longer stretches, if I need the extra distraction (and I'm in a good position) I'll read on my phone. I've often trawled the mfp forums while doing middle splits!

jfan175

stanmann571 wrote: »

As long as it takes for your body to settle fully into the stretch.

AKA

No bouncing.

It might be 15 seconds or 60 until your muscles fully relax and you achieve full extension.. Don't be a clock watcher and don't rush it. but once you've reached full relaxed extension and stretch. One full breath or 2 heartbeats is plenty.

This. If I don't keep my hip flexors flexible, my SI joints act up. After every workout, I do 4-5 dynamic stretches then hold the last one at full stretch.

boomerising

lorrpb wrote: »

Many people gave found foam rolling to be helpful. It's more of a release than a stretch, which can be very useful.

Another good reminder. I do see these used a great deal at the gym. And I have one here at home. Hiding under my mini-couch Needs to come out more.

boomerising

Maxxitt wrote: »

boomerising wrote: »

A lot of the stretches that seem to help me are ones involving holding on to a bar, of which I don’t have the equivalent indoors.

Using a straight-back kitchen-type chair can work for those

No, not heavy/stable enough for the most important stretches for me. Has to be something that’s nailed to the floor.

boomerising

puttputt24 wrote: »

Over 60 = minimum 60 sec

Physical Therapy student

Oh god just shoot me. LOL… I used to be a fan of physical therapy (j/k)

boomerising

SonyaCele wrote: »

i never hold a stretch static, i'm always moving and stretching the muscles different directions.

That makes a lot of sense to me. Probably protects against overstretching injury.

boomerising

jfan175 wrote: »

This. If I don't keep my hip flexors flexible, my SI joints act up. After every workout, I do 4-5 dynamic stretches then hold the last one at full stretch.

Same here, hip flexors and glutes. I’ve felt by far the most punishment from skipping those stretches. One time after I skipped the glute stretch (which I believe also stretches the muscles involved with the hip joints) I felt crippled for several days. Painful to walk.

stanmann571

SonyaCele wrote: »

seriously, why. because i only hold stretch for a few seconds and i feel great. what are the benefits of holding the stretch for 30 seconds or 60 seconds. And i never hold a stretch static, i'm always moving and stretching the muscles different directions.

It appears you don't understand the word static.