How Long Should You Stretch? What a 6-Week Study Taught Us About Flexibility
Most people know they should be stretching, but few people actually do it. In his latest reel, Dr. Sam breaks down not only why stretching matters, but also how long you should hold a stretch to make it truly effective.
The answer isn’t random. It’s backed by real data.
One of the earliest and most cited studies on static stretching and flexibility was published in 1994, and even today, its findings guide how clinicians approach stretching routines. Let’s walk through what that study found and what it means for you.
What the 1994 Study Actually Looked At
Researchers Bandy and Irion wanted to answer a simple question:
How long should a static stretch be held to effectively improve flexibility?
To find out, they conducted a six-week randomized study involving 57 adults (40 men and 17 women) aged 21 to 37. All had limited hamstring flexibility, measured as a 30-degree loss of knee extension with the hip held at 90° flexion.
Participants were randomly placed into four groups:
A group stretching 15 seconds
A group stretching 30 seconds
A group stretching 60 seconds
A control group that did no stretching
All stretching groups stretched 5 days per week for 6 weeks. Before and after the program, the researchers measured hamstring flexibility by assessing knee extension range of motion.
What They Found: 30 Seconds Is the Sweet Spot
After six weeks, the data showed:
30-second and 60-second stretches significantly improved flexibility
15 seconds was NOT enough to make meaningful changes
There was no statistical difference between 30-second and 60-second holds
In other words, doubling the stretch time didn’t double the benefit. The study’s conclusion was clear:
Holding a static stretch for 30 seconds maximizes flexibility improvements.
Anything beyond 30 seconds doesn’t produce extra gains (for hamstrings).
What This Means for Your Daily Routine
Stretching doesn’t have to be complicated. And you don’t have to spend minutes stuck in uncomfortable positions to see results.
According to this research, and confirmed every day in our clinic, effective stretching is:
Daily
Intentional
30 seconds per stretch
This is long enough for your muscles and connective tissues to relax, lengthen, and respond without dragging out your routine or creating unnecessary discomfort.
Whole-Body Care Matters
At AM Physicians, we look at the full picture of your health. That means:
Yes, we prescribe medications when needed
Yes, we treat infections, injuries, and chronic conditions
We, also, focus on lifestyle, movement, mobility, and prevention
Daily stretching is one of the simplest, most accessible tools you have to:
Improve mobility
Prevent injuries
Reduce stiffness
Support joint health
Move better as you age
So What Did We Learn?
✔️ Stretch daily
✔️ Hold each stretch for 30 seconds
✔️ Support your body now so it supports you later
If you’re dealing with foot, ankle, or leg pain — or if your mobility doesn’t feel like it used to — we’re here for you. Come see us at AM Physicians. Your movement matters, and we’re committed to keeping you moving well.
— AM Physicians Staff
Bandy WD, Irion JM. The effect of time on static stretch on the flexibility of the hamstring muscles. Phys Ther. 1994 Sep;74(9):845-50; discussion 850-2. doi: 10.1093/ptj/74.9.845. PMID: 8066111.
