Andrew Huberman· PhD
Although, 30 seconds seems to be a key threshold there that can get you maximum benefit. There is no need to do full 60-second holds unless you're doing fewer total sessions per week.
Loading…
The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Although, 30 seconds seems to be a key threshold there that can get you maximum benefit. There is no need to do full 60-second holds unless you're doing fewer total sessions per week.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
No increase in flexibility occurred when the duration of stretching was increased from 30 seconds to 60 seconds, or when the frequency of stretching was increased from one to three times per day.
So, there is some evidence from the literature that one can get away with, or I don't even know that we should think about it as getting away with, but that one can do longer hold static stretches of up to say 60 seconds, but do fewer total sessions per week.
It appears that if you do hold those stretches for 60 seconds per static stretching set, for instance, you can get away with stretching fewer days per week overall.
What you find is that static stretching, that is, holding a stretch and in fact exhaling and relaxing the midsection and torso and relaxing into the stretch as opposed to staying full of air and tense, but mentally and physically relaxing into the stretch, but not stretching maximally, that is not extending as far as you possibly can go, but more like 60% or even less. And then holding those static stretches for anywhere from 30 to 60 seconds and then repeating, doing that two or three times throughout the week for multiple muscle groups, so it could be for your quadriceps, could be for hamstrings, for your lats.