How long should each stretch be held during a stretching routine?

Holding each stretch for 15-30 seconds is widely considered optimal for improving flexibility and range of motion. This duration allows the muscle fibers and surrounding connective tissues to relax and elongate, which can lead to better overall flexibility gains.

When stretching, it is important to maintain the position long enough for the stretch reflex to subside, allowing for deeper stretching. Holding a stretch for 15-30 seconds promotes muscle relaxation and helps prevent injury by gradually increasing tissue flexibility. This time frame also aligns with recommendations from various fitness organizations and studies, which point toward this duration as being most effective for producing positive results in flexibility training.