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Stretching FAQ 4.6 - Duration, Counting, And RepetitionStretching FAQ 4.6 - Duration, Counting, And Repetition
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Subject: 4.6 - Duration, Counting, and Repetition
One thing many people seem to disagree about is how long to hold a passive stretch in its position. Various sources seem to suggest that they should be held for as little as 10 seconds to as long as a full minute (or even several minutes). The truth is that no one really seems to know for sure. According to `HFLTA':
Some controversy surrounds how long a stretch should be held. Some
researchers say 30-60 seconds; more recent research on the hamstrings
indicates that 15 seconds may be sufficient. Whether the 15 seconds
that may be sufficient for the hamstrings is also sufficient for other
muscle groups is unclear.
A good common ground seems to be about 20 seconds. Children, and people whose bones are still growing, do not need to hold a passive stretch this long (and, in fact, Kurz strongly discourages it). Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.
A number of people like to count (either out loud or to themselves) while they stretch. While counting during a stretch is not, by itself, particularly important ... what is important is the setting of a definite goal for each stretching exercise performed. Counting during a stretch helps many people achieve this goal.
Many sources also suggest that passive stretches should be performed in sets of 2-5 repetitions with a 15-30 second rest in between each stretch.
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