Stretching Basics
How long should you stretch?
Understand hold time, time on each side and total session time, with practical examples from Stretchlet routines.
Separate the hold from the session
A stretch hold is the time spent in one position. Session duration includes every movement, both sides when relevant, repetitions, and the time spent changing position. A ten-minute session does not mean holding one stretch for ten minutes.
The American Heart Association describes holds of 10–30 seconds in its general flexibility guidance. That range is general guidance, not an instruction to use the same dose for every movement or health situation. Read the AHA guidance.
Read the timing label before you begin
Stretchlet routine pages display the sum of the stored exercise steps. Preparation and additional transitions are not included in that exercise total. If your available break has a hard end time, allow room to get into position rather than making the exercise harder to catch up.
The standalone timer lets you choose your own intervals. Its settings are timing controls, not personalized recommendations. Use intervals from a routine you already understand.
Compare actual sessions
The current Starter routine contains four timed steps totalling one minute. Wake Up contains eight steps totalling five minutes. Their different movement lists matter as much as their duration. Open the sequence before choosing.
Choose your next step
Explore exercise topics, compare routine sequences, or use Fit my time to select a session length. Read the movement instructions before starting and stop if a movement is painful.
