Overview

Plan and time your stretching routine by configuring hold times, sets, and rest periods for each stretch. This calculator helps you build a systematic stretching program following exercise science guidelines.

Formula

Total Stretching Time = Sum(Hold Time per Exercise × Sets) + Sum(Rest Between Exercises)

Recommended Hold Times:
• Static Stretching: 15–60 sec per exercise
• Dynamic Stretching: 10–15 reps per exercise
• PNF Stretching: 6 sec contraction + 30 sec relaxation

ACSM Guidelines:
• At least 2–3 times per week
• Hold each stretch 15–60 seconds
• 2–4 sets per exercise

How to Use

1. 1Add stretching exercises to your routine.
2. 2Set the hold time in seconds for each exercise (e.g., 30 sec).
3. 3Set the number of sets (e.g., 2 sets).
4. 4Set the rest time between exercises (e.g., 10 sec).
5. 5The total routine duration is calculated automatically.

Tips

• ✔Perform dynamic stretching before exercise and static stretching after exercise.
• ✔Hold static stretches for at least 15 seconds to gain flexibility benefits.
• ✔Stop immediately if you feel pain — you should feel only a mild pulling sensation.
• ✔Breathe deeply and exhale to progressively increase stretch range rather than holding your breath.
• ✔Consistent stretching (3+ times per week) for 4–6 weeks is needed for meaningful flexibility gains.

FAQ