What is the recommended duration for stretching exercises?

The recommended duration for stretching exercises is 15-30 seconds because this time frame is generally sufficient to achieve the desired benefits of flexibility without risking injury or overstretching. During this period, muscles have enough time to relax and elongate, leading to improved joint range of motion and flexibility. Stretching for this duration can also help in soothing the muscle fibers and promoting better circulation.

Research supports this time frame as ideal for both static and dynamic stretches, particularly when performed consistently over time as part of a comprehensive fitness routine. This allows practitioners to gradually increase their flexibility and reduce tension in the muscles effectively. Stretching beyond 30 seconds may not provide additional benefits and could lead to discomfort or strain. Therefore, the range of 15-30 seconds strikes a balance between effectiveness and safety in flexibility training.