Stretching Routine Calculator
Stretching Routine
Build a personalized stretching routine with recommended duration and stretch count
minutes
Formula
Stretch Count = Available Time x 60 / (Hold Time + Transition Time)
Frequently Asked Questions
How long should I hold a stretch?
Hold static stretches for 15 to 30 seconds for maintenance and 30 to 60 seconds for flexibility improvement. Never bounce or force a stretch.
Should I stretch before or after exercise?
Dynamic stretching is best before exercise to warm up muscles. Static stretching is more effective after exercise when muscles are warm and pliable.