How Long Should You Really Stretch? Research Says 30 Seconds Is the Sweet Spot
When it comes to improving flexibility, reducing injury risk, and keeping your body moving well, stretching is one of the simplest habits you can adopt. But how long should you actually hold a stretch for the best (and safest) results?
A 2021 study from the United Arab Emirates sheds new light on this exact question—especially when it comes to how stretching affects both your muscles and the nerves that run through them.
Why Daily Stretching Matters (Yes… Daily!)
If you caught Dr. Sam’s last video, you already know that daily stretching improves mobility, muscle performance, and overall comfort—especially in the lower body.
Tight hamstrings, for example, can contribute to:
Lower back discomfort
Sciatic nerve irritation
Poor movement mechanics
Increased strain on your feet and ankles
So, whether you’re active, sedentary, or anywhere in between, consistent stretching is a must.
What the Study Looked At
The study examined how different stretch durations (30 seconds vs. 60 seconds) affect:
Hamstring flexibility (range of motion)
The sciatic nerve and surrounding nerves (L4–S1 nerve roots)
How long any benefits or side effects last
This is important because the sciatic nerve runs directly behind the hamstrings, meaning overly aggressive stretching can irritate it.
What They Found: 30 vs. 60 Seconds
Both 30- and 60-second stretches improved hamstring flexibility which is consistent with long-standing research: static stretching works.
Only the 60-second stretch negatively affected nerve function. This is the major take-home message. The 60-second stretch caused a temporary decrease in nerve response speed, impacting the sciatic nerve and other nerves with roots from L4 to S1.
The negative nerve changes were still present 24 hours later. Meaning: Longer stretches don’t just affect you in the moment; they create lingering nerve sensitivity.
So, What’s Optimal? 30 Seconds Per Muscle Group
According to the data:
30 seconds = Improved flexibility without irritating the nerves
60 seconds = Improved flexibility but with nervous system stress lasting at least 24 hours
For most people, especially those with sciatic discomfort, low back issues, or nerve irritation, 30 seconds is the safest and most effective duration for static stretching.
What This Means for Your Daily Routine
Here’s the simplest way to apply this research:
Stretch daily
Hold each stretch for 30 seconds
Target major areas such as hamstrings, calves, quads, hip flexors, and glutes
Avoid long-duration static stretches (60+ seconds) unless specifically directed by a provider
And as always: stretch gently—never to the point of sharp pain or numbness.
We Care About Your Whole-Body Health
At AM Physicians, we take a full-body approach to foot and ankle care. Because mobility matters from top to bottom.
If you’re experiencing:
Foot pain
Ankle pain
Leg discomfort
Tightness you can’t seem to resolve
We’re here to help.
Schedule an appointment today and let’s get you moving comfortably again.
- Dr. Sam & the AM Physicians Team
Moustafa IM, Ahbouch A, Palakkottuparambil F, Walton LM. Optimal duration of stretching of the hamstring muscle group in older adults: a randomized controlled trial. Eur J Phys Rehabil Med. 2021 Dec;57(6):931-939. doi: 10.23736/S1973-9087.21.06731-9. Epub 2021 May 18. PMID: 34002974.
