How long should I stretch before and after my workout?
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Research shows (I don’t know the study, but I’ve heard it several times from a PT with a PhD) that at least 10 seconds is needed. Longer helps, but the highest bang for your buck is 10 seconds. If you have time to hold longer then do that. I make sure I get in a lot of stretches of 10 seconds and then go again and longer when I have time on particularly tight muscles.