How long to hold a stretch?

[George Traganidas 235308]

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

[Alessandro Mainente]

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.

[Mikey Cunanan]

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.

[George Traganidas 235308]

Thanks guys.