In the Overhead Arm Pull, how long should each stretch be held?

In the Overhead Arm Pull, holding each stretch for 20-30 seconds is optimal for achieving effective muscle elongation and flexibility benefits. This duration allows sufficient time for the muscles involved, particularly those of the shoulders and upper body, to relax and lengthen, thereby improving range of motion. Research in stretching techniques suggests that holding a static stretch for this duration strikes an ideal balance, providing enough time to facilitate muscle adaptation without risking overstretching or strain.

Longer holds, such as 30-45 seconds or 1 minute, may be more appropriate for advanced flexibility training but can be less effective or practical in a routine warm-up context. Shorter holds, like 10-15 seconds, may not be adequate for fully realizing the benefits of the stretch, as they may not allow the muscles to relax enough for improvement in flexibility. Thus, 20-30 seconds is the recommended duration to ensure a thorough and effective stretch in this exercise.