Buzz
When is the best time to stretch? Like many fitness debates, opinions vary. I’ve personally tried stretching before working out because it’s common practice, abandoned it when I found the drawbacks outweighed the benefits, and most recently, I’ve realized how beneficial stretching can be for improving workout performance. Here’s what I’ve discovered.
Stretching before exercise is not a requirement.
Let’s quickly clear up some common misconceptions: Static stretching (like holding a stretch for 30 seconds) doesn’t ‘warm up’ muscles, moving around does that. Stretching beforehand won’t reduce your risk of injury during a workout, nor will it affect how sore you feel afterward. (We’ve debunked these myths here.)
If you’re not currently stretching before your workouts and are satisfied with your performance, then there’s no need to add it into your routine.
Dynamic stretching is a great choice before a workout.
So, what should you do instead of stretching? Think about the purpose of a warm-up: it’s meant to prepare you for the upcoming workout. A solid warm-up should:
Warm up your muscles, in terms of temperature.
Engage in movements that mimic or even exaggerate the actions required in your workout.
Give you a chance to practice the techniques involved in those movements (for instance, squatting with just the bar before adding weight).
Dynamic stretching is generally favored over static stretching at the start of a workout because it accomplishes the first two objectives simultaneously. For example, if you're about to run, doing a few rounds of high knees and butt-kickers will get your heart rate up, your blood circulating, and your quads and hamstrings flexible and prepared for smooth movement.
Foam rolling or other self-massage techniques are also beneficial. They target one muscle at a time without requiring you to fully stretch. Static stretching can slightly diminish your maximum strength or power output; on the other hand, dynamic stretching offers less of a stretch but more of the warming-up benefits, making it an excellent choice.
Targeted static stretching can also be effective before a workout.
Static stretching, if done without purpose, shouldn’t be part of your pre-workout routine. However, many of us have valid reasons to incorporate static stretches before we dive into our main exercises.
For instance, if your ankles are stiff, stretching them and your calves before a squat session can help you achieve a deeper squat. This could involve specific ankle stretches or simply holding the bottom position of a squat with the barbell for about 30 seconds, allowing your Achilles tendons to relax.
Take my shoulders as another example. A physical therapist once recommended stretching my shoulders before workouts that require overhead movements. I was initially doubtful, but she was right: I find it much easier to stabilize the bar in the correct position when I’ve taken time to stretch my shoulders beforehand.
For an even more extreme example, what do ballet dancers typically do as they begin their daily practice? They might kick off their session with movements designed to get their bodies warmed up, but they'll usually follow that with an extensive stretching routine to ensure they are limber before tackling the more challenging moves that demand a greater range of motion.
The end of your workout is a perfect opportunity to focus on improving your flexibility.
As you reach the end of your workout, it's an excellent time to enhance your flexibility for the future. With your muscles warmed up and somewhat loosened, this makes it easier to dive deeper into stretches. (If you're doing a separate stretching session, doing some light cardio or dynamic stretches beforehand can also help warm your muscles up.)
At this point, you can stretch as deeply as you desire without the concern that overdoing it might interfere with your next activity. If you have a flexibility routine you're following, this is the ideal moment to practice it.
