Whether to stretch before or after your workout depends on your goals and the type of stretching you prefer to incorporate into your routine.
Both stretching before and after a workout is beneficial. It’s most important to use the right form of stretching at the right time.
- Before exercise: Dynamic stretching
- After exercise: Static stretching
Both types serve different purposes and aid in performance and recovery.
If you only have time for one, choose to prioritize a proper warm-up before exercising. Warm muscles often perform better and are less likely to become injured.
Bottom line: The best approach combines both dynamic and static stretching, before and after exercising.
Stretching before exercising can be beneficial, but only if you are performing the right kind of stretches.
Before you begin exercising, your muscles are less flexible since they are not warmed up. Static stretching (holding a stretch for 30-60 seconds) before intense activity can actually reduce strength and power.
Instead of static stretching, it is recommended to perform dynamic stretching before exercising.
Dynamic stretches include:
- Arm circles
- Leg swings
- Walking lunges
- Marching in place
- Light jogging
Dynamic stretches help warm up your muscles by increasing blood flow, improving range of motion, and preparing your body for activity.
Bottom line: Stretching before exercise is helpful when performing dynamic stretches rather than long, static stretches.
After exercising, your muscles are warmed up and more flexible. This is the ideal time to perform static stretching.
Static stretching involves:
- Holding a stretch for 30-60 seconds
- Allowing yourself to relax into the position you’re holding
- Targeting the muscles you just worked out
Performing static stretches that target the muscles used during your workout can improve flexibility over time and allow your body to cool down. This supports muscle recovery and reduces the severity of stiffness and soreness.
Bottom line: Static stretches are best performed after exercise to improve flexibility and promote recovery.
Most injuries are caused by overtraining, poor technique, muscle imbalances, or sudden increases in activity.
Research shows that static stretching alone does not seem to prevent injuries. A proper warm-up that includes dynamic stretches does reduce injury risk.
Strength training and gradual progression have also been shown to be more effective for injury prevention than stretching alone.
Stretching supports mobility, but it is only one step in preventing injury.
Bottom line: Pre-workout warm-ups that include dynamic stretching can help reduce injury risk more than stretching alone.
Here’s a quick and easy guide:
Before exercise:
- Dynamic stretches focus on the major muscle groups you’ll be using
- Movement-based warm-ups
- Aim to warm up for 5-10 minutes
After exercise:
- Static stretches focused on the major muscle groups used
- Hold each stretch for 30-60 seconds
For example:
- Before running: Light jogging, leg swings, walking lunges
- After running: Stretch calves, hamstrings, hip flexors, and quads
Remember to keep your stretches gentle. You might feel some tension, but you should never feel pain. If you start to feel pain, have a history of injury, or have a pre-existing medical condition, talk to your healthcare provider before beginning a new exercise routine.
