Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 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 →In practice
Static stretching — holding a muscle in a lengthened position without movement, typically for 15-60 seconds — is most effective for improving long-term flexibility when done after exercise or in dedicated flexibility sessions, since doing it immediately before a power- or speed-dependent activity has been shown in research to temporarily reduce muscular power output for a short period afterward.
FAQ
When is the best time to do static stretching?
After exercise or in a dedicated flexibility session is generally recommended, since static stretching performed immediately before power or speed-dependent activity can temporarily reduce muscular power output.
How long should a static stretch be held?
Most guidelines recommend holding each stretch for 15-60 seconds, with longer holds generally producing greater long-term flexibility gains when performed consistently over time.