How long should a passive stretch be held at the point of limitation for optimal results?

How long should a passive stretch be held at the point of limitation for optimal results?

• A. Fifteen to twenty seconds
• B. Thirty to sixty seconds
• C. Sixty to ninety seconds
• D. One to two minutes

Answer: (B)

Holding a passive stretch at the point of limitation for thirty to sixty seconds is ideal for achieving optimal results. This duration allows enough time for the muscles, tendons, and connective tissues to relax and elongate, facilitating an increase in flexibility and range of motion. Research in sports science indicates that this time frame enables the body to adapt and respond to the stretch effectively, promoting greater overall benefits without risking injury. Shorter holds may not provide sufficient time for the muscle fibers to fully adapt, while longer holds could lead to discomfort or overstretching, potentially resulting in injury. Therefore, the thirty to sixty seconds window is generally considered the sweet spot for maximizing the benefits of passive stretching while minimizing the risks.

Holding a passive stretch at the point of limitation for thirty to sixty seconds is ideal for achieving optimal results. This duration allows enough time for the muscles, tendons, and connective tissues to relax and elongate, facilitating an increase in flexibility and range of motion. Research in sports science indicates that this time frame enables the body to adapt and respond to the stretch effectively, promoting greater overall benefits without risking injury.

Shorter holds may not provide sufficient time for the muscle fibers to fully adapt, while longer holds could lead to discomfort or overstretching, potentially resulting in injury. Therefore, the thirty to sixty seconds window is generally considered the sweet spot for maximizing the benefits of passive stretching while minimizing the risks.