What is the best practice for holding a stretch?

Holding a stretch for 15-30 seconds to minor discomfort is recognized as a best practice because it allows sufficient time for the muscle fibers to elongate and for the stretch reflex to subside, leading to more effective flexibility gains. This duration strikes a balance by being long enough to promote muscle relaxation without pushing the individual into pain, which can be counterproductive and increase the risk of injury. Stretching to minor discomfort indicates that the stretch is effective while ensuring that it remains safe and beneficial.

The other suggested durations either fall short of providing enough time for effective stretching or risk pushing the body into discomfort that may lead to far too much strain on the muscles and connective tissues. Therefore, the 15-30 seconds range is optimal for enhancing flexibility and reduces the chance of injury while promoting muscle adaptation to increased ranges of motion.