Is It Better to Stretch Before or After a Workout?

Do you skip stretching when you work out? If so, you might be missing out on some great benefits. Stretching can increase flexibility, ease muscle pain, and help you avoid injury. Adding it to your routine is beneficial whether you're new to exercise or a fitness pro.

But, is it better to stretch before or after a workout? And how do you know the best technique? It doesn't have to be complicated. Knowing when and how to stretch can take your workouts to the next level.

Should you stretch before or after a workout?

There are conflicting views about the best way to stretch before or after a workout. But the short answer is that different types of stretching before and after a workout may support your exercise performance. You can use expert advice — and the type of exercise you plan to do — as a guide for when and how to stretch.

Generally, experts suggest dynamic stretching before a workout and static stretching after a workout. Here's how dynamic and static stretches work.

Dynamic stretches before a workout

Dynamic stretches are controlled, active movements that take your joints through a full range of motion. These moves don't hold the targeted muscles in place. Instead, they help prime your muscles for increased physical activity. Examples include arm circles, mountain climbers, and walking lunges with a twist.

Your 5 to 10-minute warm-up should include light cardio and dynamic stretches based on your workout. If you're gearing up for a new treadmill workout, you might warm up with a slower walk at a lower incline and dynamic stretches like leg swings or high knees. These functional movements target the same muscles you'll work during your treadmill session.

Static stretches after a workout

Static stretches require you to hold a position for about 15 to 30 seconds. They probably come to mind first when you imagine stretching. Gentle twists, side bends, and hamstring extensions are examples. And for years, static stretches were the gold standard for warm-ups. Think back to your early years in physical education classes. Remember touching your toes or doing the sit-and-reach flexibility test?

Today, there's some debate about the benefits of static stretching. Some studies suggest that static stretches before exercise may increase range of motion when added to an active, sport-specific warm-up. But many researchers advise against static stretching before exercise because it can temporarily reduce muscle strength and lower performance.

Static stretching can increase flexibility and help your muscles relax after exercise. To avoid possible risks, try adding static stretches to your post-workout cooldown. A good cooldown should be less intense than your workout.

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Say you just finished a run. You might start your active cooldown with a slow 5-minute walk followed by static stretches. Focus on moves that engage the muscles you just worked. You could do gentle moves such as the standing calf stretch or seated butterfly after a run.

What are the benefits of stretching before and after a workout?

Research about the benefits of stretching varies. That doesn’t mean you should skip it. The American College of Sports Medicine recommends that adults stretch at least 2 to 3 times a week to keep your muscles strong, flexible, and healthy. One easy way to meet that requirement is to add stretches to your pre-and post-workout routine. There are plenty of benefits of stretching before or after a workout.

Dynamic stretching before a workout increases circulation

Active warm-ups may help you prepare for exercise better than passive methods. Lower-intensity cardio with dynamic stretching is a great way to ease into a workout. It gradually raises your breathing and heart rate. And it increases circulation, delivering oxygen-rich blood to your muscles so you can keep moving.

Dynamic stretching before a workout may improve range of motion

Working out can be even more challenging if you can't fully reach overhead or bend your knees. Fortunately, dynamic stretching can help you work on your range of motion. Range of motion is how far your joints can move in one direction. And it's necessary for fluid, painless movement.

Dynamic stretches before exercise increase muscle temperature, making it easier to take your joints through a complete range of motion. One study showed that active stretching improved range of motion and hamstring flexibility.

Dynamic stretching before a workout may improve your performance

More range of motion could mean better exercise performance and fewer injuries. Try to choose dynamic stretches similar to the exercises you'll do in your workout. According to one study, dynamic stretching can help athletes increase flexibility and performance. The researchers found that this method helped active men improve jump height and reaction time.

Static stretching after a workout may increase flexibility and range of motion

Many people use static stretches to ease post-workout aches and pains. But the evidence is mixed. And recent studies suggest that it won't ease delayed-onset muscle soreness (DOMS). Another study found that static stretching only reduces DOMS if you already stretch regularly.

That doesn't mean you have to ditch static stretches after exercise. Including it at the end of a cooldown allows you to lengthen warm muscles, which may relieve tension and increase flexibility and range of motion.

Static stretching after a workout may promote relaxation and recovery

Imagine that you just crushed your workout. All you want to do is relax and recover. Active recovery, which can include gentle movement and static stretches, is one of many ways to do that. It supports recovery in different ways.

Less intense movement slowly lowers your heart rate and blood pressure to pre-exercise levels. It helps your body remove waste like lactic acid in your muscle cells. And it can relieve sore muscles.

Stretching lets you continue to slow down after a demanding workout. Plus, it might calm your mind and help you relax by signaling your nervous system to rest.

Safety tips for stretching to prevent injury

There are numerous reasons to add stretches to your fitness routine. And they're not just good for your muscles and joints. Active and passive stretching exercises may improve circulation and heart health.

These safety tips and best practices can help you get the most out of stretching:

• Focus on proper form. Make sure you've got the right technique when you practice your stretches. Improper form can cause unnecessary muscle strain or injury.

• Keep your stretches in a pain-free range of motion. You don't want to overstretch your muscles, causing pain or injury. So, don't feel pressure to do more than you can. If touching your toes hurts, try reaching for your shins instead. Your flexibility and range of motion may increase over time.

• Hold static stretches for around 30 seconds. Adults should try to hold each stretch between 10 and 30 seconds. Problem areas may need more time. Try to hold poses for tighter muscle groups for up to 60 seconds.

• Remember to breathe. Breathe normally while you stretch. Or try exhaling as you ease into a static stretch to deepen the pose.

• Stretch regularly. Stay consistent. Try stretching for at least two 2 to 3 days each week.

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Written by:

Jasmine Jackson

Jasmine Jackson, MA, has worked as a production editor, proofreader, and writer. She is a certified yoga instructor, aerial yoga instructor, and stretch therapist.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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