During the stretching segment, how long should each static stretch be held?

• A. 5-10 seconds
• B. 15-20 seconds
• C. 30-40 seconds
• D. 60 seconds

Answer: (B)

Static-stretch duration during the stretching segment should be about 15–20 seconds per stretch. This length gives enough time for the muscle to relax and gradually lengthen, promoting flexibility without causing fatigue or discomfort before the next activity. Short holds (5–10 seconds) often don’t produce meaningful gains, while longer holds (30–60 seconds) can feel uncomfortable for beginners and may temporarily affect performance if done too close to a workout. In most group classes and general fitness programs, 15–20 seconds per stretch is a practical, safe default. Stretch with smooth, controlled movements, breathe steadily, and avoid bouncing.