Andrew Huberman· PhD
The results of this study suggest that a 30 second duration is an effective amount of time to sustain a hamstring muscle stretch in order to increase range of motion.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
The results of this study suggest that a 30 second duration is an effective amount of time to sustain a hamstring muscle stretch in order to increase range of motion.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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You might actually find that by just finding the place where you can't get much further and holding the static stretch there, that on the second and third set that you happen to be doing that day, that your range of motion will be increased considerably.
And on average, they saw a 20.9% increase, but some of the other increases they observed were also quite substantial.