Hey Everyone,
Most people know stretching is important… but how long should you actually hold a stretch?
For general flexibility, the sweet spot is about 15–30 seconds per stretch, repeated a couple of times. This gives the muscle enough time to relax and lengthen without overdoing it.
But here’s something many people don’t realize: If you’re dealing with an injured or irritated muscle, holding a stretch too long can actually backfire.
When a muscle is overstretched—especially one that’s already sensitive—it can trigger a protective response where the muscle contracts and tightens up. In other words, it starts fighting against exactly what you're trying to accomplish.
Think of it like pulling too hard on a seatbelt—it locks up.
A better approach:
- Use gentle, controlled stretches
- Stay in that comfortable range (not pain)
- Keep it around 15–20 seconds for irritated areas
- Breathe and avoid bouncing
Stretching should feel like a release—not a battle.
If you're not sure what type of stretching is best for what you're dealing with, we’re always happy to help guide you.
Have a great weekend!
Your Foothills Chiropractic Team
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