Increasing static stretch duration beyond 30 seconds or frequency beyond one to three times per day does not yield additional flexibility gains.

“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.”

“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.”

“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.”