In a 2003 study, 35 subjects were asked to stretch at two different durations. The results were quite interesting and may shed some light on the best protocols for stretching in terms of duration. The first group of subjects was stretched for a 10-second duration held six times for a total of 1 minute while the other group's stretch duration was a 30-second protocol repeated twice for a total of one minute. These two protocols were repeated twice a day for six weeks total. Hip flexion measurements were recorded before the test, also at 3 weeks and at 6 weeks. There was no difference noted between the two protocols. The common denominator was the total stretch time performed in one day. The duration of the single stretch was not the deciding factor, the key to improvement in flexibility was the total stretch time performed daily.
(1)Department of Physical Therapy, The Medical of , The Journal of Strength and Conditioning Research, May, 2003
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