What is the recommended duration for static stretching after workouts?

Holding stretches for 15-60 seconds after workouts is recommended because this duration strikes a balance between effectiveness and safety in promoting flexibility without risking injury. Stretching within this time frame allows the muscles to relax and elongate, which can enhance flexibility and range of motion over time. Additionally, holding a stretch for at least 15 seconds is generally considered sufficient to activate the stretch reflex, allowing for better muscle relaxation and elongation. This recommendation is supported by various guidelines and research studies on stretching practices in exercise and rehabilitation settings, highlighting the importance of adequate time to fully benefit from the stretch.

The other options either fall short of the recommended duration for effective stretching or risk not providing the muscles with enough time to adapt and lengthen thoroughly after the stress of a workout.