Static stretching involves holding a muscle in a lengthened position for 20-60+ seconds. It is the most effective method for developing long-term flexibility but can temporarily reduce strength and power (by 5-8%) if held for 30+ seconds immediately before explosive activity. Best performed after exercise when muscles are warm, or in dedicated flexibility sessions. Hold each stretch 20-30 seconds minimum (30-60s for genuine flexibility development), repeated 2-3 times.
Key points
- Hold stretch 20-60+ seconds
- Best for long-term flexibility
- Can reduce power if done before explosive work
- Ideal post-exercise or dedicated sessions
Try the tool
Put this into practice with our free calculator.
Open the Stretching & Flexibility Timer →