For how long should the both arms above head stretch be held?

Holding the both arms above head stretch for 10-20 seconds is recommended because this duration allows the muscles to gradually loosen and elongate without risking injury. Stretching for this length of time can effectively enhance flexibility and range of motion. Additionally, it provides enough time for the nervous system to relax in response to the stretch, promoting a greater sense of physical comfort and reducing muscle tension.

While shorter durations, like 5-10 seconds, may provide a quick release of tension, they often do not allow the muscle fibers to fully adapt to the stretch, resulting in less effective gains in flexibility. On the other hand, holding a stretch for longer than 20 seconds, such as 30-40 seconds, can lead to diminishing returns for flexibility training, as the benefits may plateau and influence muscle performance negatively if done excessively. Therefore, the 10-20 second hold strikes the optimal balance for effective stretching in this context, ensuring safety and effectiveness.