How Long Should You Stretch? Expert-Backed Guidelines for Best Results

Most people are aware that regular stretching is good for physical health—improving flexibility and mobility, reducing pain and stiffness, and relaxing the body, to name just a few perks.

But how long should each stretch session be, and how long should you hold each stretch? The short answer is that it depends on your goals, when and why you’re stretching, and the specific stretch you’re doing. We’ll break it all down below.

How long should you stretch per day?

If your goal is to improve your overall flexibility and reap the general benefits of regular stretching, you’ll ideally do 10 to 15 minutes of dynamic stretches daily.

Dynamic stretching refers to a movement based system with flexibility. Rather than holding a stretch in place for an extended period of time, we recommend holding for just a brief moment before resetting the position and then repeating the stretch again. This will allow the muscle to lengthen in a much safer, more natural way. When a stretch is held in place or weight bearing (leaned into) it can be much more forceful and is more likely that you can push a muscle too far too fast resulting in pain or damage to the tissue. A dynamic system will align with the body’s natural rhythm and lengthen the muscle for just a few seconds before allowing it to relax before you return to the stretch. Not to mention that when you utilize movement to stretch your body, the targeted area will always be relaxed because of a concept known as reciprocal inhibition. This refers to the fact that muscles work in pairs which means that as you move your leg, swing your arm, or tilt your head, for example, one side will be working to move in that direction while the opposite will have to relax in order to allow the movement to happen. When you lean into a stretch or hold it for a long time, the muscle is not able to remain relaxed and there is too much force on the area. Stretching and force do not go together.

How long should you hold a stretch?

Now, you might be wondering how long to hold each position when doing dynamic stretches. At Stretch*d, we teach our Stretch*rs to hold each stretch with their clients for a maximum of 3 seconds before resetting the area and then repeating the stretch for a total of 8-12 times (depending on the area they are working with).

Is two minutes too long to hold a stretch?

Yes. Now, this is not to say that static stretching will be inappropriate for every single person. If you are a flexible person and have zero movement limitations in your body, it’s less likely that static stretching will present as many risks for you. However, the average person does not have a healthy level of flexibility in their body and most people have at least 1 area that does not possess a functional range of movement which means they will be more prone to pain or discomfort. The Stretch*d Method is designed in such a way that allows us to work with anyone and will help you reach your goals regardless of whether you are flexible or not.

How long should you stretch before exercise?

Before a sweat session—whether it’s running, cycling, lifting weights, or a group fitness class—you should do five to 10 minutes of dynamic stretching.

Unlike static stretching, where each position is held without moving, dynamic stretching involves repetitive movements. Examples include arm circles, arm swings, shoulder rolls, high-knees, and butt kicks—focusing on control, not speed or reps.

The idea is to activate different muscle groups that’ll be worked during the workout and prepare your body for exercise by improving your range of motion. Often called a warm-up, doing dynamic stretches before intense physical activity can minimize stiffness and help prevent injury.

How long should you stretch after exercise?

After exercising, you should do an additional five to 10 minutes of dynamic stretches. You’ll want to target the main muscles you worked during your workout and any tight areas, holding each move for 2-3 seconds with a total of 10-12 repetitions. If you have problem areas from a past injury, chronic pain, or stiffness from sitting at a desk for long hours, this will be especially helpful because you’ll be providing your body with gentle stretches and much needed movement. When you’re static for long periods throughout the day, your body is aching for some much needed movement. This is a great way to combat the tension and dysfunction that is created when you sit or remain static all day. Post-workout stretching can support exercise recovery and minimize stiffness and muscle soreness over the next couple of days. Not stretching before or after working out doesn’t necessarily mean you’ll become injured, but over time, skipping it might lead to muscle tightness and mobility issues.

How long should you stretch to improve mobility and flexibility?

If you’re an athlete, a yoga enthusiast, or just want to improve your mobility and flexibility, you might benefit from longer stretch sessions. At the end of the day, the name of the game when it comes to improving flexibility is consistency and patience. If you stretch correctly, and frequently, you can see measurable, long-lasting change as soon as 4-6 weeks.

For help with these longer sessions, and to access areas in ways you never thought possible, you might consider assisted stretching. Appointments at Stretch*d are 25, 50, or 75 minutes long. The shorter session gets you in and out quickly while working out tight spots and giving you a mobility boost and a rejuvenated feeling. The longer sessions will provide you with a feel-good, results driven & super relaxing full-body experience.

Expert-backed techniques and best practices for effective stretching

Keep these tips in mind when stretching at home, as well as before and after exercise.

Consistency is key: Consistency matters more than holding a single stretch for a long period—though you can work your way up to holding each static stretch for 60 seconds. Aim to stretch at least a few times a week (if not daily) and before and after exercise. This will give you the most benefit in terms of improved mobility, flexibility, and range of motion.

Short, controlled holds: At Stretch*d we recommend utilizing our movement based system to ensure that the muscle is lengthened in a safe and natural way. Everything should be held for 2-3 seconds and repeated 10-12 times

Remember to breathe: Just like when you’re in the middle of a workout, make sure to take deep breaths while stretching—specifically, breathing out through your mouth when you relax into a stretch. This can help release tension in your muscles and may allow you to reach slightly further in static positions.

Avoid ballistic stretching: Ballistic stretching involves bouncing, jumping, and other explosive, jerky movements that call for momentum. These moves are OK to do as part of a high-intensity training routine, but when stretching before a workout, stick with slower, more controlled dynamic stretches.

What is the golden rule for stretching?

The golden rule for stretching is that it should never be painful. Some mild discomfort is to be expected, particularly for those who aren’t used to regular stretching or haven’t stretched their body in years. But pushing too hard or holding a move for too long in the name of flexibility isn’t recommended.

If anything hurts, let up.

Stretching Duration: Key Takeaways

How long should you stretch for it to be effective? It depends on your goals and individual needs, but generally speaking, you should stretch for 10 to 15 minutes every day.

Before a workout, warm up with five to 10 minutes of dynamic stretches. After exercise, cool down with five to 10 minutes of dynamic stretches, focusing on the muscle groups you just worked.

No matter your job, lifestyle, age, or activity level, stretching is a crucial component of physical health. Athletics aside, it can be supremely relaxing and a form of self-care.

And remember, incorporating regular stretching into your routine will be more beneficial than going hard with a single stretch session. Always listen to your body and ease up if anything hurts.

If you live in the New York City area and are interested in assisted stretching performed by an expert and tailored to your unique needs and goals, book an introductory session with Stretch*d. Be sure to check out our other offerings, like our lymphatic facial massages in NYC.