Flexibility exercises for each major muscle/tendon group should be performed for how long per session?

• A. 30 seconds
• B. 60 seconds
• C. 90 seconds
• D. 120 seconds

Answer: (B)

Flexibility work aims to accumulate enough stretch time to allow muscles and tendons to lengthen safely. For each major muscle or tendon group, about 60 seconds of total stretch time per session is the target. You reach that by holding each stretch for roughly 15 to 30 seconds and repeating until the total adds to about 60 seconds for that muscle group. This duration provides meaningful gains in range of motion while staying within safe limits.

Tips to apply it: perform static stretches with a gentle, non-painful pull, and avoid bouncing. It helps to stretch after a brief warm-up or at the end of a workout so the muscles are prepared to lengthen. If you’re new to stretching, start with shorter holds and gradually build up to the full 60 seconds per muscle group.