March 12, 2026, 9:21 am | Read time: 4 minutes

Regular stretching maintains mobility and prevents injuries. And a certain degree of flexibility is not only an advantage in sport, but is also useful in everyday life—for example, when bending down with a straight back and lifting something with your legs. Sports scientists and physiotherapists at the University of South Australia therefore asked themselves what the optimal duration of static stretching is in order to increase the flexibility of a muscle.

Scientists Analyzed 189 Studies

Static stretching exercises are the most popular. The joint is positioned in a position that stretches the muscle and is usually held still for 15 to 60 seconds. However, according to the study authors, there are no clear recommendations for the duration. To determine these, they analyzed the data of 6,654 adults from 189 studies. Of these, 61 percent were male and the average age was 26.8 years. The studies came from seven different databases and included both randomized and non-randomized clinical trials. These looked at the effects of a single session or multiple sessions of static stretching on one or more flexibility outcomes (compared to controls without stretching) in adults^.1

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The Optimal Duration, Frequency, and Intensity of Stretching

Single sessions of stretching were found to have a moderate positive effect on flexibility, while multiple sessions had a large effect. Neither effect was influenced by age, gender, training status, intensity, duration, or frequency of stretching. However, adults with poor baseline flexibility showed greater improvements compared to adults with average baseline flexibility. So far, so unsurprising. After all, flexibility also comes with regularity of stretching. What is surprising, however, is that according to the authors of the study, there is no added value in stretching for longer after a certain number of minutes.

More No Longer Helps

The meta-study comes to the conclusion that the optimum duration for stretching is 4 minutes in order to achieve an immediate improvement in muscle flexibility. Anyone who sticks to stretching for longer does not appear to see any further improvement. However, for a lasting improvement in flexibility, the muscle needs to be stretched for around 10 minutes per week—if you want to achieve the greatest possible effect. The good news is that you don’t have to spend 10 minutes at a time in an uncomfortable stretching exercise. You can also spread the time out over the week according to your preferences. For example, it is just as effective to stretch a muscle for just over a minute a day instead of stretching it twice a week for 5 minutes.

How much time you spend on a stretching session depends on how many muscles you want to stretch.

It Is Not Necessary to Persist With Painful Stretching Exercises

Some people avoid unpleasant stretching due to the misconception that you have to go so deep into the stretch that it hurts. According to the study results, however, the intensity does not seem to play a role. Both light stretching, which is noticeable through a slight pulling sensation, and strong stretching, which feels more uncomfortable, can improve mobility.

Classification of the Study

Meta-analyses are characterized by high significance due to the large sample size. In addition, their results can be better transferred to the general public as they evaluate data from different populations and settings. However, a certain heterogeneity in the study designs and in the quality of the studies examined is also possible.

If you want to improve your flexibility, you should therefore ideally consult a sports physician or physiotherapist who can recommend specific stretching exercises based on your individual needs and complaints.