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Vik,

I notice you advise to hold stretches for extended periods of time.

I've heard many conflicing opinions on how long to hold a stretch. The personal trainer at my club says 15 seconds is optimal. When I was in physical therapy for my back I was told 30 seconds is minimum for the muscle to truly respond to a stretch. I have a good friend who teaches martial arts and he told me I should be holding my stretches for 90 seconds. My nephew who is a gymnast also holds stretches for lengthy periods.

I know from experience that 15 seconds doesn't give me much progress. Holding for 30 seconds certainly has been working better. But now I'm seriously thinking of going to 90 seconds or more.

I'm curious on your thoughts and if there is any science to this?


Thanks!