Stretching Before or After Exercise: Which Is Better?

Benefits of Stretching Before a Workout

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.

Benefits of Stretching After a Workout

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.

How should you stretch before a workout?

So, it’s OK to stretch before a workout? Yes. And you should — as long as you do it properly, says Dr. Gilot.

“Static stretches aren’t harmful if you stay within your body’s limits,” he clarifies. “Stretching shouldn’t hurt. And loosening up your muscles and joints before exercise is a good thing because it could help you avoid injuries.”

In general, your pre-workout stretches shouldn’t look like your post-workout cool-down.

“During your pre-workout routine, focus on dynamic stretching and only a few shorter static stretches,” advises Dr. Gilot. “This combination approach may be gentler on muscles that need to warm up. You can also try foam rolling, which helps ease tightness, lengthens muscles and can improve range of motion.”

Still, Dr. Gilot says that there isn’t one single stretching routine that will work for everyone. Some people can do more difficult static stretches before their workout. Others need to take it slower.

“Your stretching routine should be based on your fitness level and the activity you’re doing,” he notes.

How should you stretch after a workout?

After your workout, focus on maximizing your flexibility while your muscles and joints are warm. This is your golden opportunity to use static stretching for maximum benefits.

“Doing longer, static stretches after a workout helps lengthen your muscles and loosen joints,” explains Dr. Gilot. “A strong, flexible joint is a healthy joint — and less likely to get injured.”

After your workout, hold static stretches for 30 to 60 seconds each. Relax and breathe deeply through the stretch to send oxygen to your muscles.

You can also try passive stretching, which can help you get a deeper stretch. But just like with your warm-up, don’t stretch until it hurts.

“Even warm muscles can get strained from overstretching,” he warns.

What happens if I skip stretching?

Stretching is an underappreciated part of physical fitness. After all, it’s not where you’ll burn a ton of calories or build up those muscles. And frankly, we’re all short on time. Couldn’t we just skip it?

No, says Dr. Gilot.

“Without stretching, your muscles gradually become tighter and shorter,” he explains. “Shortened, stiff muscles are much more likely to be injured. The small amount of time you save from not stretching could end up sidelining you for several weeks.”

Also, being flexible is a natural joint pain reliever.

“Stretching helps relieve symptoms of osteoarthritis,” he continues. “Exercise combined with stretching is a great way to keep your joints healthy.”

Does Stretching Prevent Injuries? 

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.

What Type of Stretching Should You Do? 

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 minutes2

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.