Final answer:
The ACSM guidelines recommend holding static stretches for 15 to 60 seconds to improve flexibility and reduce injury risks, and should be performed after warming up.
Step-by-step explanation:
The ACSM guidelines recommend holding static stretches for 15 to 60 seconds. This range is optimal for improving flexibility and ensuring safety while stretching. For most individuals, practicing static stretches within this duration can help in achieving better range of motion in the joints and can aid in the prevention of injuries. It's important to note that these stretches should be performed after a proper warm-up to avoid muscle strain.
To effectively apply this guideline, a person should:
- Gently stretch the muscle to the point of slight tension or discomfort.
- Hold the stretch steadily, without bouncing, for 15 to 60 seconds.
- Repeat the stretch 2 to 4 times, aiming for a total stretching time of 60 seconds for each exercise.