I hold stretches for a count of 30sec as this helps my muscles get the nutrients from the position. If I only have a short time I do about 3 different stretches and I hold them for 20sec but I try to have enough time to do a proper set of stretches
Hi! I hold them for at least 1 minute. If you have never stretched before you coul starr with 30 seconds, and be very gentle.
I try to hold them for at least 1 minute. Just make sure you stretch gently so you don’t get hurt. 30 seconds might still be good, but a little more than that makes them more effective.
15-20 seconds then I take a deep breath and go a bit further if I can if not I move to the next one. Helps lengths your muscles and if focus on your breathing while you stretch. In through your nose, out with your mouth.
If it’s a folding stretch, I like to hold it anywhere from thirty seconds to a few minutes to reflect inward while enjoying the stretch
I hear that you need to do at least 30 seconds while breathing so your muscles get oxygen! I try to hold for 5 or 6 slow breaths :)
Stretch duration varies for me, my minimum is 8 secs, but if I find a particular stretch very helpful or necessary I may hold it for 20-30 secs or return to it.
When I get into position, I check to see that each Part of me is properly aligned. Then I ease slowly into the stretch, moving carefully or waiting a few moments when I feel discomfort. When I’m at the edge of my stretch, I wait for it to elongate. I don’t rush it. When it starts to elongate I follow it, until it stops, then I pause and rest. This often happens several times, elongation and pause. When the last pause is in place, I may stay there for a minute or more, as I know my joints are beginning to recognize this position is a new possibility for the future. The whole sequence may take 5 minutes or more.
I like to hold each stretch about 20-30 seconds and that works best for me. If it’s shorter than that I feel stiff and sore after a workout but holding for longer than 30 seconds doesn’t seem to be necessary so I think 20-30 is just right.
I have been told it takes 30 seconds minimum for the muscle to be able to get the full effect. I was a dancer for a number of years. In Yin yoga, where you get into a pose and hold it for 5 minutes or more, it’s my memory that it’s not So much a muscle that one is stretching, one is working there with connective tissues and that needs more time.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
