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Stretching FAQ

Muscle stretching is one topic that many patients ask us about, especially since there is often reports in the media about the effectiveness or otherwise of various routines. Here is a summary of the most frequently asked questions and our answers!

1. How long do I hold a stretch?

The most economical length of time to hold a stretch is 20 seconds. You will get further benefit from holding the stretch longer, but this effect reduces over time. This relates to the elasticity of the muscle.

2. Is there value in doing more than one repetition?

If you're keeping to the 20 second stretch regime then there is some value in doing repeated stretches if you have time. A study measuring resistance to stretching over 4x15 seconds found a 14% improvement after one stretch, an additional 5% after the second and another 1% after the third and fourth stretches.

3. How long do the effects last?

The reduction in resistance from a single stretch will last only about ten minutes. Doing repeated stretches improves how long the effects last. Bear in mind this measurement of resistance to stretching is separate from measuring improvements in range of movement over several weeks (see below).

4. What about the muscle resistance (stiffness) through the range of movement?

Measuring resistance through the range of movement is different from resistance to stretching at the end of the range. Research has shown that continuous movement of the limb for 30 seconds will reduce the muscle resistance through the range whereas a 30 second stretch will not. So if you are trying to loosen up without necessarily wanting to increase end of range flexibility then movement is better than stretching. This may be relevant in warm-up and next day recovery in particular.

5. Should I stretch fast or slow?

In general stick to slow stretching. Quick stretching will have a negative effect with increasing muscle stiffness and resistance initially, however if you are holding stretches of two minutes or longer then the results are similar to slow stretching.

6. Will stretching affect my range of movement?

Yes. An analysis of 22 good studies on the hamstrings showed that stretching one minute per day for 31 days increased range by an average 70 compared with 0.60 for the non-stretching experimental subjects.

The Take Home Message

For flexibility improvement there is extra benefit to be gained from doing 4 stretches of longer duration e.g. 1-2 minutes if you have plenty of time. The most time-efficient program, however, would involve 2 stretches of 20 seconds. Always stretch slowly and remember we recommend stretching when warm and doing a comprehensive programme for balanced improvement.
In warm-up and next-day recovery sessions, when loosening up through the range is most important, movement is better than stretching. We suggest moving each joint slowly through its full range for 30 seconds before easy exercise relevant to the upcoming event.