Most static stretches are held for about 20–30 seconds, long enough to relax into the position without forcing it. Stretching should NEVER hurt. 

Dynamic stretching is best before exercise to warm up the body, while static stretching is most beneficial after exercise to improve flexibility and reduce tension. This stretching class is static stretching. It can be a stand only routine or before after a cardio or restance training session.

Stretching can help reduce pain and prevent injuries. It can improve mobility, reduce stiffness, and support joint health, which may lower the risk of certain injuries—but it works best when combined with strengthening and proper movement patterns.