The Key to a Better Stretch: How Long Do You Hold?
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- เผยแพร่เมื่อ 7 ก.พ. 2023
- How long should you hold a stretch? What's the correct amount of time to hold a stretch? Let's dig in.
Some experts say 2 seconds, 15 seconds, 30 seconds, or 2 minutes is the right amount of time to hold a stretch. Who's right? What factors influence how long you should hold a stretch? Will holding a stretch too long hurt you or damage you permanently? This video covers the myths and the facts around stretching and how long you hold a stretch.
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
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#stretching #stretchingforflexibility #stretchingexercise #howtostretch #uprighthealth
How long are you gonna hold your next stretch? Drop me a comment!👇
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
Depends what I'm stretching. I'm nowhere near as flexible as I used to be, and as you and some others have alluded to, I've also noticed that the only way to get and keep flexibility is to strengthen in the stretched position. For my hips, I normally stretch 5-30 seconds at a time, repeatedly, stretching and wiggling at the end of the range and sinking farther and farther into the stretch each time. If I stretch too long at once I end up with muscle and joint soreness in my hips, knees, and legs.
My shoulders, interestingly, are different. They used to be very flexible, too, but about 7 years ago I tore my right rotator cuff (partial tear through overuse, rehabbed on my own, then 2 years later completed the tear when I fell and I couldn't rehab it, so I had it repaired). I made a really good recovery after surgery, but got lazy with maintaining strength and flexibility over the subsequent years. Now, when I get anterior neck pain, I know it's because my shoulder has tightened up again. The stretch I do for this is straight abduction, sidelying with the affected shoulder down, usually straight arm. It can take me up to 4 minutes just to get the muscles to relax enough for my armpit to touch the bed or mat. Then another couple of minutes of varying the stretch to make sure it's loose. I think the longest I have spent is 8 minutes on that shoulder. If I fall asleep while stretching, then I know I got it.
an hour.. Juuuust kidding .. it depends on the muscle.. the day.. how much coffee I had that morning.. who's watching .. 😆
Thank you Matt! I am a very flexible person and I have become almost unable to walk for more than 15 min. Now I know that I need to stretch appropriately and build more strength at every length! Thank you so much for helping me understand that!
I'm this way too..... fall asleep in a stretch and then I'm screwed. Lol.
Yup, stretching is not a problem for me. It's building and maintaining muscle to protect my joints and ligaments. Too often I don't realise I've gone too far until I try to move the following day.
I'm trying, I really am trying to slowly build a good supportive structure.
Thank you for covering the gamut around stretching! All the pieces to consider when doing it. I appreciate how it makes you prioritize being consciously aware of your body that day and in that moment of stretching - adjust and adapt as needed. Great tips!!
Makes sense, and helpful to see some of your own stretches. I'm old, been doing stretches for decades, counting and breathing--all is well.
Matt...I'm on board with you, completely. My background was dance & gymnastics (floor exercise) . One must be in tune with, while listening to their body. Thank you for your professionalism, knowledge, detailed visual instruction, sensibility and conviction. Sincerely, David Aaron, Chicago. "Let's Move!" Fitness for Seniors.
I had thought that we hold a stretch for more than a minute, even several minutes, to allow enzymes to assist the muscles to lengthen, especially if that muscle is limiting daily activity. A gentle stretch seems helpful to prepare muscles for up-coming movements. I told my children to breathe and imagine that they are melting when they were trying to meet school PE standards for their age. Thank you for another helpful video! You helped me (at 70 years) to get into a comfortable cross legged seating position on the floor to play all day with my tiny grandson. It was so nice.
I love how you explain everything!
I love the different positions you swap throughout the video on the chair. Your voice is soothing and I agree with and love all your advice I've seen. Great content 👌
I used your stretches in another video for tight hips and immediately felt some relief man you earned a new subscriber
I'm very flexible, but I still stretch every day to maintain my mobility. And I really like incorporating strength training to maintain stability as I age. Thank you for encouraging eveyone to seek a healthy body, however that may look for you!
He states that you must get strength at every length. This is what I need. I am in physical therapy trying to beat back the tide of the feeble fallacy. However, I needed to recognize that I am a naturally flexible person even at 61 y/o but that I am also weak for a variety of factors that I have identified partially by watching these videos. So I conclude that I am too weak for my degree of flexibility so I want to work on strength. I would like to see more integrated videos where he talks about getting flexible and strong in the same work out.
I learned from The Ready State channel that you need to hold the stretch for 2 minutes to make the actual change to the soft tissue. That has really helped with stretching my tight legs.
Next, I need to look at the ATG guy (Ass to Grass) who does a lot of strength work from the fully stretched position of the muscles so that you have more functionality at that end range.
Try it, feel it, retry it and - by time - you will know it! Great viedo!
I do Liebscher & Bracht Stretches. These are recommended to be held for 1.5 to 2 minutes, gradually increasing the stretch. I found them to be very helpful for my knees
Thanks for the encouragement.
Thank you! I really appreciate your videos 😊
One of my favorite styles of yoga is Yin. Using props, practitioners hold yoga poses for a great deal longer than two seconds, sometimes 5 to even 10 minutes. The way you stay safe with this practice is to 1. Use props to support the body for a measured amount of stretch and 2. Learn how to relax the muscles so the connective tissue can stretch gently. It's a great stress reliever and flexibility builder.
Love that!
Sometimes I get sore from stretching my hip flexors where my torso meets the upper thigh, which restricts my gait when I walk. I'm 76 years old, so I feel like the muscles have been stretched, but they are not strong enough to support what I want to do. I seem to be fairly flexible and can hold a stretch for at least 30 seconds, but need to know more about strengthening my muscles. Thanks, Matt!
@@TheChickenlegs1 Thank you for your response. This is the conclusion I've come to---need to strengthen those hip flexor muscles, not stretch them. I think I can say that about all of my muscles.
This was excellent.
Gonna share my whole life story real quick. I trained for a marathon for 5 months and during that time I had a stretching routine that I would hit every night, 15 stretches 1 minute each, adding 5 seconds every Sunday. I found this worked great for me and would recommend it to others. Maybe you can set a limit to when you hit 2 minutes you’ll start focusing more on intensity each time so the routine doesn’t get super long. Anyways, during that marathon training block I was still lifting but would avoid Romanian deadlifts so my legs weren’t absolutely dead. My first leg day after my marathon I hit rdls and have kinda been scared for my right hamstring because it’s been super and gone near cramping often while stretching even though that lift was 8 days ago.
Thank you 🙏
Great video, thank you! I think one of the reasons "experts" on youtube tell you "you're doing it wrong, you have to hold the stretch for exactly 5 seconds" or "you absolutely must not stretch, you'll damage your muscles" etc. pp is also this: they want you to listen to them. They want you to click on their videos, subscribe to their channel, because they have the right information. They alone, not the others. All the more I appreciate your common sense, your sound information and your calm attitude!
By the way: I want to learn to stand up like you do at 7:25 ;-)
I wish that were not such a plausible and likely theory! 😅
Thanks for pointing that out at 7:25! I lost that ability for at least ten years before I got it back. Now my son has been starting to try to do it.😀
Thank you I’m a type that has extremely tight muscles.I will now hold my stretches for at least 2 minutes to start.this is so helpful.❤I am also starting yoga.
Start with smaller increments and build up!!!! Don't make big leaps in time - or at least be prepared to be VERY sore!
Thank you for your advice!!! I’m just starting after not going to the gym for close to three years due to a tendon and ligament rupture - my entire (around) ankle has been damaged and prescription ach inserts did so much more damage.
I'm glad you said 3 or 4 mins max. There are a bunch of dangerous TH-cam videos out there to do this legs up the wall stretch and hold the stretch for 30 mins and I'm like that is so awful!
Thanks - very helpful. Physio suggested 30 seconds to start, but I've been stretching 2 minutes now and going to move to longer periods.
you held a stretch for 2 months?
😂😂😂😂
I hope you have successfully reached the goal of human Pretzel after holding that stretch for 2 months
@@yara-um6tx l did. But l walk funny now ... : )
Love the video - How long? Depends on what you plan on doing within the next few hours. Longer stretches affect short term performance, so if an athlete performs long stretches immediately before a ski or other physical race event, the muscles have not had time to adapt. Otherwise, I'm with you on longer stretches over 1 to 1:30 and beyond.
You have been instrumental to my journey - 61 yo white male who believed he was Superman when he was younger. Back injuries, foot, ankle and more have lead me to a slow rehabilitation when doctors "had no answers."
Matt, you've inspired me with "Always think muscles" and "Strength at every length." .
Understanding proprioception at the neuro-physical level explains why we need to hold stretches for a longer period. I stumbled upon this in my recent research while I was working on releasing my left ilio-psoas using breathing techniques - i.e., filling the left lung cavity to maximum capacity and holding for a few moments.
Left-side breathing is an interesting technique to temporarily relieve ilio-psoas. Have you heard of this before? I've just discovered this serendipitously and noticed that left-side breathing increases my physical performance in steep mountain climbing by 5-10%. A huge gain for such a small trick. After a couple minutes of left side breathing, I can switch to full mouth breathing to stabilize left and right sides.
By the way, our diaphragm on the left side extends lower into the trunk cavity than the right side to accommodate the heart. This anatomical fact made me consider focusing on my left diaphragm and filling. Again, after a couple minutes, the ilio-psoas calms down very nicely. (I just did it while writing this comment.)
Oh, and if I have to race (or my child has to race), I recommend short 6-15 seconds. My body cannot perform well immediately after a long stretch, just as I see you gingerly recover from those deep stretches.
Can you please make a video collection of where to Start with your information?
Hey Matt!
When you’ve been doing say three hours of surfing and then you go and stretch for that long does it ever make your muscles spass up?? Or did it ever in the beginning when you first started?? Do you think it’s probably because I’m so deconditioned and the muscles have not been used to doing the stretching and the exercises?? Is there anything you would recommend?
Love the video as always! Not just very helpful but always engaging
Thank you 🙏🏼
I did 30 second stretches for a month everyday, got almost no results. Then I started holding them for like 2 minutes, and I was actually getting real results! I don't give a crap what anyone says and I'm not injuring myself or any other of this psycho crap people say. I have to work hard to get any gains in this area and maybe it's just me.
There was some one on here (can't remember her name now) who made a recent video with the studies done so far about stretching, and they are finding that holding a stretch longer for 30 seconds provides no added benefit flexibility wise. However, like myself and I'm sure for others, it feels good holding out certain poses for longer (up to 2-3 minutes).
Hi Matt, I am doing the back pain fix course and I am in the fifth week. I still have stiff calves and trouble sitting in a chair. I am thinking about going back to phase one. Phase two is really tough on my legs.
Question about hip stretching. (Especially internal rotation. ).
I’m 62 with arthritic hips. When I stretch, I’m not convinced it’s muscle that’s getting the work, but something in the joint itself. Can be quite painful. Does the stretching time frame change for the different tissue types? Thanks for your expertise.
In Yin Yoga, we hold stretches for 2-5 minutes. We can use blocks for support if we need to. Time and gravity do most of the work. I love/hate Dragon. It requires lower body flexibility and upper body strength, all at 34°C/93°F.
I always stretch as much as is comfortable, hold it for ten to 15 seconds, and then go a bit farther in the stretch, and keep repeating this for about a minute or so (or longer if I feel like it). Then I come out of the stretch, and either move on to another stretch or do the same process for the same stretch again, depending on how much time I have and what stretch I want to focus on.
A college coach once recommended this method, and it has served me well since.
No matter what area I am stretching, and how flexible or tight that area is, if I pause for 10 to 15 seconds and then move a bit more into the strech, I find that by the end of a minute, I can stretch significantly farther than I could at the beginning, and I feel a lot better during the stretch. I also feel great afterwards. And, if I keep this routine daily, I see significant improvement every day. I can always stretch just a bit more than the previous day.
I've never seen anyone mention this method online, so I wonder what you think of it. I have no data of course, but from just my own personal experience, it seems like a pretty good method.
I often feel like if you can't hold your stretch for 10 minutes, then chances are you're going too intense. I gotta give my muscle a chance to relax into the stretch. If I can't hold it, then the opposite happens and the muscle tightens and I'm training my muscle to cramp up, no to lengthen. Rather walk that border line where the muscle has the stretching sensation, but gradually can relax into it.
Thank you for another great video and for clearing up how long to stretch (a confusing topic) in such a concise way.
Speaking of stretching and a potential video topic, is 'the world's great stretch' as seen on TH-cam truly the world's greatest stretch?
Just watched it. No. There is no world's greatest stretch. But with enough fluff and hype you can rationalize any stretch as being THE WORLD'S GREATEST.
@@Uprighthealth Thanks for taking the time to answer! Love your videos and channel✌️
thank you
thanks
Thanks!
Your support is much appreciated!
that pistol get-up flex!
On the ball Mat! Same when you mention a chiropractor, you'd think you'd just said the devil is king 😂😂
Hey UpRight health,
such a good video. thank you so much.
btw I have a question, it would so much to me if you can answer:
I have been dealing with morning stiffness/vague back pain that gives me a lot of stress/anxiety.
It literally feels like my stress hormones are shooting upwards from the pain area, constantly pulsating when its happening. --> signaling my brain that im on flight/fight mode, which makes me very tense and unable to relax.
The pain is not sharp, but dull and achey. It happens mostly in the morning now, and i dont really feel it when im out and about.
Problem is --> my sleep is so affected by this to the point where I am extremely tired every day due to unrefreshing and fragmented sleep.
After trying x-rays, physio therapists, acupuncture, CT-scans, herbal meds, eating healthier, running, hitting the gym regularly, changing my matress, experimenting with diff sleeping positions, etc...
Nothing really had a direct icorrelation with improvement.
After years of pondering about this problem, reading articles, watching youtube videos, and listening to my body, I finally feel like I have a good feeling and understanding of what might be the problem.
My right psoas is super tight. I also think its weak. --> probably due to prolonged sitting and lack of exercise (I do sit at the computer a lot, but still cycle here n there).
My question is: Is regularly strengthening the psoas (like in your other video with your daughter) + stretching the psoas the answer to my problem? Which one should come first?
I am doing stretches only now for 2-3 minutes. 2 times a day. Its been 2 days and my sleep improved a tiny bit, hoping for the best here.
Warm regards,
Andrew
I am 82 years old, I am pretty active. My thigh muscles are very tight when I get up to start walking. I have been trying to stretch them by laying down on my stomach, and using a rope to pull my foot to cause my thigh to stretch. How much warm-up should I do before I stretch?
Anywhere from 10-20 minutes of light to medium exercise using the muscle groups you want to stretch should be enough to safely warm up the muscles before you stretch
I think it's seriously important to warm up the individual muscle before stretching it. Holding a stretch longer than 20sec with cold or resting muscles is gona do more harm than good imo. A simple 2-5 min warmup directly on the muscle will allow you to stretch it for way longer and get a much more satisfying feeling of it stretching rather than tearing apart
Matt, I love your channel, and enjoy your approach, which is both so knowledgeable and so common-sense. At the same time, I also feel kind of overwhelmed, because I have some work to do (at 65), and am not sure what I ought to be spending my time on. I am in pretty good shape, but also don’t want to spend the entire day stretching and exercising to maintain my strength and flexibility. What sort of daily regimen would be good for an older person who can do to maintain and improve strength and flexibility without spending an hour a day? Or do I need to spend an hour a day? (I don’t think that will happen…)
Start with one functional thing you want to improve on and work on it. If you want variety, pick two. That should occupy 20-60 minutes of your day.
I know you don't WANT to spend an hour a day on your body, but the bigger question is what amount of time are you willing to invest so that you can maintain or improve your ability to do all the other things that you currently love doing?
I can guarantee that as we get older, the amount of time required goes UP if appropriate maintenance hasn't been done beforehand. And at a certain point the amount of required maintenance can quickly exceed the amount one has the energy to do...
@@Uprighthealth Hi, Matt. You are right, of course. (That’s why I keep looking at so many of your videos.) I don’t think I articulated what I was asking very clearly: I probably am spending at least half an hour to an hour per day on various exercises. As I watch your videos and try various things, though, I feel like I need some sort of routine/ritual that keeps me from falling apart (if you know what I mean). Right now, I do various exercises throughout the day here and there whenever the urge hits (e.g., heal lifts or balance exercises while waiting for the coffee to brew), and I do some targeted exercises in the morning for lower back and hips. But I need a good overall-body routine. So it’s not that I’m not spending time; I want to be more efficient with the time I am spending.
great video! really liked it, but I just have one question...I'm really interested about the flexibility argument, and by the way I agree with you that you should hold the stretch for AT LEAST 30 seconds (even more in my opinion). Anyway I read a lot of articles about and noticed the most of them says that 60 seconds (or more) of stretching make no difference in chronic improvement of stretching than a 30 seconds holding. What do you think about it?? or do you know some great articles that disagree with that? Help me because I'm feeling really confused ahahah
Honestly if/when I’m stiff i tend to hold until the muscle relaxes to something normal then I’ll do it again for a deeper stretch
Love your videos! Any way you can do a legit video on rehabbing and stretches for surfers hip. I’ve been consistent with the stretches and mobility regimens but only have low to minimal results with the info on surfers hip that I’ve come across. The hardest part of me is inverse proportionality with one my right hip being forced to raise to stabilize myself on the board and make up for the weaker opposite left shoulder. In goofy footed so the majority of my pain is in my left shoulder and right hip. I appreciate any advice, thanks! Tyler wolfendale
Also it if helps- ATM: I surf about 2 hours a day from 3-4 days a week for cardio, so tough 3-4 times before bed, weightlifting regimens at the gym about 5 days a week, and I’m 190pounds, 10% bodyfat
You're not stretching enough. I surf a similiar amount and if i do not stretch enough (UPPER BODY ESPECIALLY) things get insanely stiff and dysfunctional quickly. If you're compensating for the weak shoulder, you need to fix that shoulder AND also figure out the hip stuff. Most likely very stiff outer hips (esp. if you're doing 5 days/week of strength work at the gym) and very limited ability to adduct the hip joints. Bodyfat, cardio fitness, and physique are all nice to haves, but it sounds like you've got a regimen that is breaking you (slowly at first, and then later fast).
Great video Matt. I saw a video with Andrew Huberman talking about stretching and he said same as you but you explained it better 😊. What do you think of the Ido Portal method and the movement culture? Seems like all young people but us over 50 need to move well too.
Huberman does a great job explaining a lot of things!
Ido Portal's stuff and disciples are incredible movers. They also dedicate 3-8 hours a day to their movement practices. That is a tall order for most normal people.
Strength Side has some good bite-sized full body workouts :)
Love all your videos. Know u can’t answer all. Here goes anyway. 76 yr old with permanent ischials chronic tendinitis at hamstring/bone connection. ANY stretching hurts. Should I try anyway? Can u overcome 40 years of chronic bone insertion tendinitis with stretching?
You might need to also STRENGTHEN. If you were a tendon and your human was CONSTANTLY smashing the life out of you on chairs and couches, how happy would you feel? What kind of signals might you send to get your human to stop squishing you and depriving you of blood? 🤔
@@Uprighthealth Matt, thank you. I wish you lived in Huntsville, Al 😊
@@Uprighthealth Yes but, I haven’t been able to sit for nearly 40 yrs due to chronic tendinitis on both ischials! Laying down a lot 🙁
When is the best time to stretch. Pre work out or post. Also how can someone trim tone down over muscle development.?
First question: light stretching before a workout to restore range of motion etc is fine but intense static stretching should be saved for after your workout, generally.
My physical therapist recommended 45 seconds for my quad stretch.(1) Sometimes I just hold it until the muscle relaxes. This helps keep my knee from hurting on stairs.
(1) I stand at a counter and put my foot on a chair behind me.
I've got a grade 2 muscle tear from stretching to far. I can barely stretch my hamstrings past my knees.
I'd really like to know the progression rate of gaining muscle flexibility? I went to far to fast and am paying heavily for it.
At the moment I'm stretching till I just barely feel the stretch and holding it for progressively longer periods of time. I want to be relaxed while stretching.
have all arm flex stuff. my knees are stiff dont want to step up when walking
I’m weird I love the pain of stretching sometimes and I want to push myself further and I usually do like 3 mins but I feel unsure if I could/should go further. Like would it mean faster results?
Do you really need to rest equal time between stretches? I just release the stretch and then do it again
Thanks for the video. A question:
To gain flexibility, is it necessary to consume protein in the same amount of training for hypertrophy?
Good question.. following
One of my dance instructors always said that you have to hold a stretch for at least 1.5 minutes to get flexibility growth.
I do 30 secs x 3 or 2 mins at a time. The 30secs 3 times can help me get into it when I am feeling lazy.
If you are very inflexible, should you do static stretches daily?
I wake up every morning and before work I have to stretch my ham strings and legs for about 30 minutes I hate it I feel like I stretch too much which makes me feel like I have to stretch more and more
Doesn't matter if you don't bypass the myotatic reflex?
Did you forget to link the article about tightness after stretching? Or was it a video?
It's actually this article that talks about massage of "tight muscles". You'll see why it's relevant when you read it, but sorry for the confusion! www.uprighthealth.com/blog/how-to-relax-tight-muscles-fix-stiffness
What is considered to be “really flexible”?
too much or too little is bad for you, that is why it is called 'too much' or 'too little'
How he got up at 7:24 broke my brain
I still believe PNF and ballistics are best. People are likely to injure them selves through improper technique but that does not mean its a bad exercise.
The trick is to tie your legs to your chest and take a nap. 🤣
Thanks for sharing and I appreciate you mentioned about being flexible because I am flexible and I am fluffy person so I know what I can do 😊👍🏾
So the answer is, it depends on the person?
🇬🇧💯
just make sure you don't stretch before your workout because it will decrease your performance, stretch after you are warmed up
That is based on highly quesitonable research on a very small subset of the human population. Yes, long static stretches before attempting 1RM is not a good idea.
But stretching to restore range of motion BEFORE a workout so you can do exercises PROPERLY at a safe and manageable intensity is not dangerous.
But that doesn't really get clicks. 🤣
@@Uprighthealth Hmm ok well I don't personally know what the science says, I tend to trust what the synthesizers are saying.
Like with SciShow's video here: th-cam.com/video/9gPsr-RHPdQ/w-d-xo.html
Or Jeff Nippard's video here: th-cam.com/video/E81GN-3A8XM/w-d-xo.html
Or Jeremy Ethier:: th-cam.com/video/MncQw-H3MPU/w-d-xo.html
Or AthleanX:: th-cam.com/video/nLQefKzMVjo/w-d-xo.html
They all be saying similar things.
The person I usually watch for the most comprehensive science analysis is a guy called House of Hypertrophy, but he hasn't created a video on this topic so I will have to keep an open mind about it.
I know it makes a difference for me to not do static stretches (especially long ones) before a workout. I am always much weaker after doing them, so there's that.
What helps me warm up is actually going straight into lifting something really heavy for a couple reps, which wakes up my nervous system and improves performance for the rest of the workout. And also just some full range low weight exercises to remind my body how to move and get the blood pumping.
I know that warming up implies increasing your body temperature too, since heat makes molecules move faster and will speed up chemical reactions in the muscles.
What exactly is a warm up exercise? I thought it was stretching. Now I am confused.
@@bahaar2825 it's just exercise but at a lower intensity
Thank you Matt. I've been holding my stretches for four hours, and it ruined my life. I've lost my job, lost my house. I can start rebuilding again.
Stretch addiction is real.
Don't go to a doctor who isn't the picture of perfect health.
I have been categorically told by multiple biokineticists and physios that 30s must not be exceeded. Ridiculous
Depending on your health and prior exposure to certain types of antibiotics, this may be accurate advice.
30-45 seconds is all you need.
less talk may be better, thanks
I liked you, until you called me “feeble”. Hope there’s a sincere apology coming. Consider watching Psychology in Seattle TH-cam or podcast on how to apologize.