How Long to Hold a Stretch (Really)

Table of Contents

1. Narratives

2. Movement of the Day

3. Myth-Busting

4. Stretch With Me

5. YOUR VOICE MATTERS

6. Weekly Challenge

7. Don't miss a thing!

Narratives
How Long to Hold a Stretch (Really)

Before we begin, please check out my flexibility plan. If interested, reply “Flexy” for a surprise.

Your Body Knows Best

I’ve said it a thousand times: “Hold each stretch for 30 seconds.”

But here’s the truth: it depends.

• Super stiff? 

  Try shorter sets (10-15 seconds), but repeat them 10+ times. This approach builds confidence without overwhelming your body.
  

• Very active or athletic? 

  Go for 60 seconds once or twice. Give yourself enough time to relax into it and really feel the stretch.
  

• Already flexible? 

  You may need 90+ seconds. That extra time helps your nervous system finally let go.

The real key isn’t the clock; it’s your intent.

Instead of counting seconds like a robot, ask yourself:

1. Has my nervous system calmed down?
   

2. Has my breathing slowed?
   

3. Can I go deeper without tension?

Those answers are better timers than any stopwatch.

You'll know if you're stretching for the right duration if you make some progress within a month.

Here’s a good rule of thumb: aim for 5 minutes of stretching per muscle group each week.

For your hamstrings, that could look like:

• 10 sets of 30-second stretches
  

• 20 sets of 15-second stretches
  

• Or 3-4 sets of 90-second stretches

It doesn’t matter how you slice it; find what feels good for you and stick with it.

Stay Flexy,

David

Ready to keep the momentum going?

Scroll down to check out today’s challenge and see how you do!

Movement of the Day
Seated Hamstring Kick

The Seated Hamstring Kick stretches and strengthens the hamstrings while improving flexibility.

Watch the demo here.

How to Do It:

Sit and hold under your thigh. Flex your toe, then kick your leg out straight until you feel a stretch. Pause briefly, then lower and repeat for reps.

Tips:

• Keep your back tall as you kick

• Flex your toe for a deeper stretch

• Move with control, not momentum

Myth-Busting
MYTH: Rest is Rust

While movement is fundamental to human function, the phrase “rest is rust” suggests that there are no days off. Please rest when you need to, and move often.

Stretch with Me
Tight Shoulder Relief

This routine helps you keep your shoulders relaxed, open, and ready for action.

Subscribe to @WorkoutsbyDavid for more follow-along videos!

YOUR VOICE MATTERS
Print variations of our eBooks

We’re thinking of turning our eBooks into printed books!

Today’s Challenge
Single-Leg Balance

Lift one foot and hold your balance as long as you can, then switch sides (stand near support if needed, core engaged, barefoot if possible).

Time yourself and reply with your best hold to see how you compare with THE STRETCH crew.

Check out last week’s challenge here.

Thanks For Reading
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