How Long Should You Hold A Stretch For?

[Helen88]

I think that title was pretty self-explanitory :)

I stretch every day, normally in the evening, and I have seen an increase in my flexibility, and I don't stiffen up as easily anymore. I generally hold them for 30 secs. However, being a busy student in secondary/high school, with homework, music practise and other such things to do, I often feel intimidated by the thought that I have to spend so long stretching at the end of a day. I don't get enough sleep as it is, without getting up ten minutes earlier, and I was wondering if holding them for 15 or 20 seconds or something would still be beneficial. Not everyday - I could still keep with 30 at the weekends and stuff.

Does anyone know the minimum you should hold a stretch?

[xofivebyfive]

Hi! I'm 16, began skating when I was 15, and I used to be really really inflexible. I couldn't bend over and touch my toes, it was so sad. So what I did was I stretched every day.. maybe 2 or 3 times, and held each stretch for 10 seconds. And within 6 months I could do splits.. so yeah. If you want to see exactly what stretches I did in order to do this, I have videos up on youtube. I don't know how flexible you are right now, but yeah if you hold it for 10 seconds that's fine. But try and stretch twice a day at least. I maybe took out 5 minutes of my time every day to stretch.

[Helen88]

Thanks for the reply, I think that might actually work better for me, doing it twice, for less time. Cheers :bow:

[Tiara]

Hi! I'm 16, began skating when I was 15, and I used to be really really inflexible. I couldn't bend over and touch my toes, it was so sad. So what I did was I stretched every day.. maybe 2 or 3 times, and held each stretch for 10 seconds. And within 6 months I could do splits.. so yeah. If you want to see exactly what stretches I did in order to do this, I have videos up on youtube. I don't know how flexible you are right now, but yeah if you hold it for 10 seconds that's fine. But try and stretch twice a day at least. I maybe took out 5 minutes of my time every day to stretch.


Do you have a link to your Youtube? Thanks!!

[Sessy]

I do it like five times a week and I hold for maybe 10 seconds, but I repeat them a few times taking breaths inbetween. I do get results, my flexibility does continue to improve. They just don't come so fast as they otherwise might.

I find it easier to stretch in the morning after a hot shower, sort of to wake up. Just snooze the alarm clock once instead of thrice.

[Caris]

I stretch between five and six times per week.

Dynamic stretching first

Passive stretching with 1 minute holds (increasing the stretch 30 seconds in)

PNF stretching when I have someone to help me. Six second resistance 30 second hold

The actual time needed for stretching is a hugely debated issue with no clear outcome.
I stretch for a minute as we were taught that in order to allow the muscle to relax into a stretch allowing increased range as well as ligament stretch (as opposed to the muscle trying to fight the exercise), the muscle needs 30 seconds to relax and accept the stretch, then holding for a further 30 seconds allows the muscle to comfortable elongate and the ligament also to stretch a little - not a lot as they shouldn't be pushed too much.

It is also worth remembering that muscles being stretched also need to be strong, so combining strength exercises with flexibility makes for the healthiest least injury prone outcome.

[mikawendy]

I like to do my stretching after a workout (skating or running). My body is warm then and also the stretching seems to help with circulation (or something), and I'm usually less sore the next day if I've stretched after the workout.

[Skate@Delaware]

I like to do my stretching after a workout (skating or running). My body is warm then and also the stretching seems to help with circulation (or something), and I'm usually less sore the next day if I've stretched after the workout.
This is actually the BEST time to stretch, but you rarely see anyone at my rink stretching AFTER ice time....yeah including me. I usually wait until I get home, because my rink doesn't have a good place (i.e. "clean") to stretch...

I like to hold each position for about 30-45 seconds and sometimes I incorporate some PNF technique.

[xofivebyfive]

Do you have a link to your Youtube? Thanks!!
Here are several:

http://youtube.com/watch?v=z6Gd8-_VSMA - video of the difference stretching your back makes, and some spiral tips
http://youtube.com/watch?v=ptH1Dn49x-0 -pt 1 of stretches i did every day to get more flexible
http://youtube.com/watch?v=1s0dskzWYWI -pt 2
http://youtube.com/watch?v=M4MydrVR148 - how to get better spirals

[doubletoe]

Here are several:

http://youtube.com/watch?v=z6Gd8-_VSMA - video of the difference stretching your back makes, and some spiral tips
http://youtube.com/watch?v=ptH1Dn49x-0 -pt 1 of stretches i did every day to get more flexible
http://youtube.com/watch?v=1s0dskzWYWI -pt 2
http://youtube.com/watch?v=M4MydrVR148 - how to get better spirals

Fantastic job! I'm so impressed!! :D

I like to do my stretching after a workout (skating or running). My body is warm then and also the stretching seems to help with circulation (or something), and I'm usually less sore the next day if I've stretched after the workout.

Yep, that's what I do, too! They say stretching right after exercise and holding each stretch for awhile is the best way to increase flexibility (it also hurts less, LOL).

[Skate@Delaware]

Yep, that's what I do, too! They say stretching right after exercise and holding each stretch for awhile is the best way to increase flexibility (it also hurts less, LOL).
and you should know...you have made impressive gains in your flexibility!!! (I have temporarily given up achieving the split-for now).

We have one little girl at my rink that is SUPER-FLEXIBLE!!! I'm talking more than Sasha flexible! She's about 7 and can do amazing things. She is just naturally flexible (not like this ole' chick that tightens up when bending over to tie her shoes...... ;) )

[peanutskates]

is there anything you can do if you've been a little too enthusiastic and stretched so much that you've progressed far in one evening, then you go to bed and wake up not even being able to touch your toes because your muscles seem to have shrunk to 1/100th of their original size?

I ask now because today was a really good stretching session for me... but I'm worried about tomorrow!!

[Kim to the Max]

is there anything you can do if you've been a little too enthusiastic and stretched so much that you've progressed far in one evening, then you go to bed and wake up not even being able to touch your toes because your muscles seem to have shrunk to 1/100th of their original size?

I ask now because today was a really good stretching session for me... but I'm worried about tomorrow!!

Stretching should be slow and gentle. It takes time to increase flexibility. You don't want to overdo it because you could hurt yourself. Also, you shouldn't stretch cold muscles. If you are going to stretch, you should either warm up for 5-10 minutes prior to stretching (this includes if you are skating and want to stretch before you start jumping/spinning....stroke and do crossovers to warm up prior to stretching), or you should stretch after you are finished.

Don't overdo it!

[Isk8NYC]

If you do "overdo it" - rest, antiflammatory (like ibuprofen), warm bath with epsom salts, and very gentl e use of the muscle will help it heal faster.

[Sessy]

and eat well: vitamins, minerals, proteins.

[doubletoe]

According to this site (which is fantastic, I think), 20 seconds is enough.

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

[Caris]

It is indeed a fantastic site with a lot of useful information. Here is the front page for anyone who wants to worl their way through the whole thing. There is a lot to be found if you have the time to pick through.
Do take note of the disclaimer though! As someone that is trained in teaching flexibility, it is refreshing to see someone so honest whereas you will find a lot of people claiming to be experts on the net who are recycling bits of other peoples work and trying to pass it off as their own.

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_1.html

I think really with stretching, ask people from different fields and you will get different answers. Depending on the need for flexibillty different work will be put in, a runner will put in a lot less than a gymnast, a gymnast less than a rhythmic gymnast, a rhythmic gymnast less than a contortionist.

It also of course depends on which bit of you you are stretching and what outcome you are hoping for!