How long to hold a stretch?

I have been doing the stretch series for over a year now and I can say that my mobility has increased. It has gone from terrible to just bad. I have taken certain stretches out of the series and I am doing them on a regular basis to attack my weaker areas.

I have noticed that in the series coach Sommer holds certain stretches for either 1:30 or 2:00. Is there a reason why some are held for 1:30 and others for 2:00? Is more always better, and by extension maybe 3:00 or 4:00 should be even better? I know that he comments that 0:30 does not cut it.

I know that I might be thinking about it too much and it might not matter, but it is something I noticed and wanted to know if there is a valid reason behind it or not.

Thanks,

George

HI George, the higher the time under tension is related to the higher level of connective tissue in the area. For example, calves have much more density and adhesion.

Hey George,

From the studies that I have read in my school years, there is no added benefits to extending a stretch past 2 min.

The Stretch series includes longer holds to help promote muscular length and improve stretch tolerance.

A good recommendation for stretching outside of the stretch series to perform each stretch for 1-2 sets of 30-60seconds.

If you are really tight, it could be extremely beneficial to stretch  before your workout to help you improve joint range of motion.

Thanks guys.