We all know that stretching can be beneficial for many reasons. Stretching can improve flexibility, leading to decreased risk of injury, better physical performance, and improving joint motion. But how long should I be stretching for? To answer this question, let’s take a deeper dive into the evidence.

First, this article will be in reference to a specific type of stretching, static stretching. Static stretching is when the joint and muscle are held passively for a period of time. Think of your classic stretch for the hamstring muscles where you sit and try to touch your toes. Static stretching has been shown to improve flexibility and reduce muscle tension. Static stretching is best performed following a workout after your body is warmed up. This allows for the muscles to have the most blood flow and most extensibility. Additionally, some studies have shown a temporary decrease in muscle strength and power when performing static stretching just before playing a sport or lifting weights. For that reason, I find it best to err on the side of caution and stick to dynamic stretches (which we will cover in an additional post) before your workout or game.

Now that we know to perform static stretches after activity, just how long should they be held? For a long time it was recommended to hold a stretch for 15-30 seconds per muscle group and repeat this process 2 to 4 times. However, some studies have made a case for holding these stretches for longer, ideally 2 minutes per muscle group! Here’s why:

Stretching For At Least 2 Minutes Suggests Improvement In Blood Volume And Oxygenation

This study examined ten male athletes who stretched their calf muscles for one of five durations; 20 seconds, 1 minute, 2 minutes, 5 minutes, and 10 minutes. When using near-infrared spectroscopy to measure blood volume and oxygenation, the participants had shown that the longer the stretch was held, the more blood was in the calves. This is important as more blood and oxygen within the muscle allows for more energy, better performance, and faster recovery. When looking at the difference between the length the stretches were held, there was no statistical difference between the groups who stretched for 2 minutes or longer. This suggests that holding your static stretches for a minimum of 2 minutes could lead to improved blood flow, and thus better performance. Another study measuring range of motion in the ankle, the muscle and tendon length of the calf, and hardness of the calf muscle found that stretching for 2 minutes per muscle group significantly affected range of motion in the ankle, muscle and tendon length, as well as muscle hardness.

While you will still likely receive benefit from stretching based off the current concepts of stretching (15-30 second holds repeated 2-4 times), it may be worth trialing holding a stretch for 2 minutes to see how your body responds. As always, consult with your care team prior to beginning a new workout routine to ensure proper safety and guidance.

References:

Mayo Foundation for Medical Education and Research. (2023, November 18). Stretching is not a warm up! find out why. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Maeda N, Urabe Y, Tsutsumi S, Sakai S, Fujishita H, Kobayashi T, Asaeda M, Hirata K, Mikami Y, Kimura H. The Acute Effects of Static and Cyclic Stretching on Muscle Stiffness and Hardness of Medial Gastrocnemius Muscle. J Sports Sci Med. 2017 Dec 1;16(4):514-520. PMID: 29238251; PMCID: PMC5721181.

Matsuo H, Kubota M, Shimada S, Kitade I, Matsumura M, Nonoyama T, Koie Y, Naruse H, Takahashi A, Oki H, Kokubo Y, Matsumine A. The Effect of Static Stretching Duration on Muscle Blood Volume and Oxygenation. J Strength Cond Res. 2022 Feb 1;36(2):379-385. doi: 10.1519/JSC.0000000000003457. PMID: 32028461.

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.