For optimal results, it's generally recommended to hold a stretch for about 15 to 30 seconds. This duration allows the muscles to relax and lengthen, which helps improve flexibility and range of motion. During this time, focus on breathing deeply and maintaining a gentle pull in the muscle without pushing to the point of pain.
If you're aiming to enhance flexibility, you can repeat the stretch 2 to 4 times for each muscle group, allowing for brief rest periods in between. It’s also beneficial to listen to your body; if a stretch feels particularly tight, holding it a little longer may be helpful, as long as you remain comfortable and avoid any sharp pain.