# Stretching > For more flexibility, slow, gentle static stretches (holding a stretch) are the best choice. Before a walk or workout, keep holds short or use slow, controlled movements. Move smoothly, don't bounce, and stop at mild discomfort, never pain. - Type: Guide - Topic: Getting Moving › Technique & Injury Prevention - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/stretching - Updated: 2026-10-21 - **For flexibility, choose slow, gentle static stretches:** holding a stretch improves flexibility in adults [1]. - **Before activity, keep holds short:** holds of 60 seconds or longer may reduce muscle performance, so use short holds or slow, controlled movements [2]. - **Move smoothly and don't bounce:** bouncing risks tearing muscle tissue [3]. - **Short sessions are enough:** no extra flexibility benefit was seen beyond about 4 minutes per session or 10 minutes per week [1]. ## Dynamic or static stretching: which, and when? If your aim is more flexibility, static stretching (holding a gentle stretch) is the best choice. It is also often considered the most suitable type for older and less active people [4]. Hold each stretch where you feel a pull or mild discomfort, not pain. Even holds as short as 5 seconds can increase your range of movement [5]. For a short-term gain, a minimum of 2 holds of 5–30 seconds is advised [5]. Dynamic stretching is controlled movement through the range of a joint, without holding the end position. It gives only a small short-term gain in flexibility [6]. Ballistic stretching is a faster, uncontrolled version with bouncing [6]. Skip that one. **Before a walk or other activity:** holds under 30 seconds, and holds of 30–45 seconds, showed no meaningful harm to muscle performance. Holds of 60 seconds or longer may reduce it [2]. So keep any holds short, or use slow, controlled movements through the range instead. Stretching is a comfort choice that you can add to your activity. Short sessions count, and there's no extra flexibility benefit beyond about 4 minutes per session or 10 minutes per week [1]. It isn't clear yet which type suits inactive adults in their 40s to 70s best, so pick the one that feels comfortable and that you'll actually do. ## How do you stretch safely? Stretch slowly and smoothly, hold the stretch steady, and don't force it. Hospital physiotherapy advice is that a stretch should be gradual with a sustained hold, and that stretching too quickly can trigger a strong muscle contraction [7]. - **Go in slowly and stop at a gentle pull.** Mild discomfort is enough. Going further into pain brings no extra range-of-movement benefit [10]. - **Don't bounce.** Hold the position steady [3]. - **Start with short holds.** NHS beginner routines use holds of 2–5 seconds with 3 repeats on each side [8]. Build up gradually to longer holds. - **Breathe normally.** If the stretch makes you hold your breath or tense up, ease it off. Hold times in guidance vary. Some leaflets suggest at least 10 seconds [3], or 30 seconds repeated 3 times [7]. The American College of Sports Medicine suggests flexibility exercises for each major muscle group, totalling 60 seconds per exercise, adjusted to your activity level, physical function, health and goals [9]. If someone helps you stretch because of reduced mobility or spasticity, only do assisted stretches the helper has been shown how to do. Ask a physiotherapist if you're unsure [7]. > **Try this:** Slowly turn your head to one side, hold for 5 seconds, then return to the middle. Do 3 turns on each side [8]. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. They can tell you which stretches suit you and whether any need changing. If a muscle or joint feels sore while you stretch, stop or ease off. See a doctor or other health professional if the soreness persists or gets worse. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. ## Quick answers ### How long should I hold a stretch? Start short: beginner routines use holds of 2–5 seconds. Some leaflets suggest at least 10 seconds, or 30 seconds repeated three times. The American College of Sports Medicine suggests 60 seconds in total per exercise. Build up gradually, and stay at a level that feels gentle rather than painful. ### How often should I stretch? The American College of Sports Medicine recommends flexibility exercises on at least 2 days a week. It says the programme should suit your activity level, physical function, health and goals. If you have a health condition, a health professional can help you adjust it. ## Sources 1. Ingram LA et al. (2025). Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression. Sports Medicine. https://doi.org/10.1007/s40279-024-02143-9 2. Kay AD, Blazevich AJ (2012). Effect of acute static stretch on maximal muscle performance: a systematic review. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/mss.0b013e318225cb27 3. Stretches (back pain management programme). NHS hospital patient information. https://www.cuh.nhs.uk/patient-information/stretches-back-pain-management-programme/ 4. La Greca S et al. (2022). Acute and Chronic Effects of Supervised Flexibility Training in Older Adults: A Comparison of Two Different Conditioning Programs. International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC9779245/ 5. Warneke K et al. (2025). Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts. Journal of Sport and Health Science. https://pmc.ncbi.nlm.nih.gov/articles/PMC12305623 6. Matsuo S et al. (2025). Acute Effects of Dynamic and Ballistic Stretching on Flexibility: A Systematic Review and Meta-analysis. Journal of Sports Science & Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12131144/ 7. Worcestershire Acute Hospitals NHS Trust (2024). Stretching Exercises with assistance – Physiotherapy. https://www.worcsacute.nhs.uk/leaflets/stretching-exercises-with-assistance-physiotherapy/ 8. NHS. Flexibility exercises. https://www.nhs.uk/live-well/exercise/flexibility-exercises/ 9. Garber CE et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e318213fefb 10. Ingram LA et al. (2025). Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regression. Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC12152101/ --- Source: Twikka (https://twikka.com/learn/stretching). General information about physical activity, not medical advice.