Stretching is one of those things that everyone agrees is good for you, but few people feel confident they’re doing it right. That’s understandable. There’s a lot of conflicting information out there — especially when it comes to the timing. Some people say that stretching before a workout helps prevent injury, but you may have also heard that it’s better saved afterward. So when is the best time to stretch, and how can you do it properly? Let’s take a look at what the science actually says.

The Best Time to Stretch Your Body

The short answer is that you generally want to stretch when your muscles are “warm.” Cold or inactive muscles tend to be stiff, so you risk damaging the fibers and hurting yourself. That’s why the best time to stretch is typically after a warmup, as part of your workout cool down or during a dedicated workout stretching session on its own. However, the type of stretching you choose should fit your goal and timing.

Before Workout

Many people believe that the best way to prevent an injury before a workout is to do static stretching — a type of stretching where you hold a muscle in a particular position until you feel a little discomfort. There’s little evidence to prove that idea.

Although static stretching has its benefits, doing it right before a workout can backfire. Research shows that holding it for more than 60 seconds during a warmup can reduce strength performance. In other words, it doesn’t prepare your body and it’s not recommended as a warmup.

That doesn’t mean stretching has no place before exercise. Dynamic stretching as part of a warmup may help improve your power and coordination. This type of stretching mimics the movements you’re about to perform. It allows your body to rehearse the movements you’re about to perform and encourages muscles to activate more quickly and efficiently. If you’re heading out for a run, for example, your dynamic stretches could include brisk walking, leg swings or walking lunges.

After Workout

After a workout is a good time to do static stretching, simply because your muscles are already warm and more receptive to lengthening. Because you’ve been moving your muscles and joints, you may notice that you’re more flexible and holding stretches is easier. 

Keep in mind that static stretching after exercise is a relaxation technique, so you may want to include it in your cooldown process. Doing so helps signal your body that the workout is over and supports the transition to a calmer state. However, it’s not essential. You also shouldn’t do it in hopes of speeding up your recovery or reducing muscle soreness, since research doesn’t strongly support those claims.

Daily Stretching

Stretching is usually seen as something you do only before or after a workout, but it can be a great exercise all on its own. You can incorporate it into your daily or weekly routine. 

Some people like to stretch first thing in the morning to help relieve stiffness or tension from sleeping and gently wake the body up. It may also prepare your muscles and joints for the day ahead, which can be incredibly helpful if you wake up feeling tight or achy. 

Alternatively, you can stretch before bed to help your muscles relax and improve sleep quality. Similar to post-workout stretching, it serves as a relaxation method to help your body and mind wind down. Some of the best stretches to try before you sleep are the bear hug, the low lunge, the neck stretches and the legs-up-to-the-wall pose.

If you plan to stretch as its own exercise, warming up first is essential. Aim to move your body for five to 10 minutes before stretching to get blood flowing to your muscles. A short walk, light dancing or marching in place is enough.

The Benefits of Stretching Your Body

Experts may not see eye to eye on when and how to stretch, but research consistently shows that stretching can support your body’s functions in various ways.

• Enhance flexibility: Studies show that stretching can improve your range of motion, which helps make everyday movements like bending, reaching and walking easier. Additionally, improved flexibility can also support your mental well-being.
• Improve balance: Dynamic stretching is an effective way to help with balance in healthy adults. Balance is crucial for walking, standing and sports performance. 
• Better walking ability: Stretching may improve walking performance in older adults. A review found that people who have a stretching routine walk faster than those who don’t exercise at all.
• Offset inactivity: If you enjoy sports or staying active but spend a lot of your day sitting at work, just 10 minutes of daily stretching is enough to reduce performance drops linked to inactivity.

Common Stretching Mistakes You Need to Avoid

Aside from knowing the best time to stretch, it also helps to understand how to do it properly. These common mistakes can limit the benefits of stretching or increase your risk of injury.

Bouncing

Also known as ballistic stretching, bouncing doesn’t give your muscles time to relax and adjust. It can increase your risk of injury and may even make muscles feel tighter.

Stretching Too Much

You can absolutely overdo stretching. Doing it too hard or for too long can irritate your muscles, joints and ligaments. For the best results, try to spend about 60 seconds on each stretch. That could mean holding a stretch for 15 seconds and repeating it three times, or holding it for 20 seconds and repeating it twice. Moreover, the total duration doesn’t have to be long. Just four minutes of static stretching is enough to improve flexibility, and there’s no added benefit from spending more time doing it.

Aiming for Pain

Some people think that if you don’t feel pain, you’re not doing it right. The truth is that stretching should only cause a little tension and discomfort. If you feel sharp pain, you’ve pushed too far, and you risk hurting yourself.

Stretching Random Muscles

If you haven’t been paying attention to the muscles you’re stretching, now is the perfect time to start. You need to focus on major muscle groups like your thighs, calves, hips, shoulders, lower back and neck to get the most out of your stretches. It’s also important to stretch both sides of your body and concentrate on muscles and joints you use most in daily life or during exercise.

Stretch Smarter, Not Harder

With so much advice around stretching, it’s easy to be unsure about what actually works and what’s simply been passed down over time. As long as you do the proper stretches at the right time, you should be able to enjoy the benefits.