Stretching is one of those things everyone knows they should do, and almost everyone skips. Part of the problem is confusion: should you stretch before or after a workout, and which stretches actually help?
Here’s the short version: warm up with movement before you train, and save your post workout stretches for when your muscles are warm. Below, we’ll cover why, plus simple stretches to try at Just Move.
Should You Stretch Before or After a Workout?
The answer is both, just in different ways.
Before You Train: A Dynamic Warm Up
According to Harvard Health, stretching muscles before they’re warmed up can actually hurt them, because cold muscle fibers aren’t ready and may be damaged. That’s why a dynamic warm up is a better way to start.
Cleveland Clinic describes dynamic stretching as actively moving your joints and muscles through motions that mimic your workout, usually for 10 to 12 repetitions. Long, held stretches right before training can work against you, too. Cleveland Clinic points to research showing a single bout of static stretching can reduce strength and power right afterward.
Try this before your next session:
- Five to 10 minutes of light activity, like a brisk walk on the treadmill
- Leg swings, forward and back, 10 to 12 per side
- Walking lunges
- Small hip circles in both directions
After You Train: Static Stretches
Static stretching means moving into a stretch and holding it. It works best as part of your cool-down, and Cleveland Clinic notes that static stretching after exercise can help prevent post-workout stiffness by helping muscles return to their pre-exercise length.
The Benefits of Stretching
Stretching isn’t just for runners and yoga fans. Harvard Health explains that regular stretching:
- Keeps your muscles flexible and healthy, so your joints keep their full range of motion
- Helps prevent tight muscles, which can’t extend all the way and raise your risk of joint pain, strains and muscle damage
- Supports healthy muscles that help people with balance problems avoid falls
Cleveland Clinic adds that static stretching can reduce muscle tension and may help you relax.
One catch: the benefits of stretching build over time. Harvard Health notes it takes weeks to months to get more flexible, and you have to keep at it to stay that way. Aim for daily stretching, or at least three or four times a week.
6 Post Workout Stretches to Try
These post workout stretches focus on the areas Harvard Health calls most important for mobility: calves, hamstrings, hip flexors and quads, plus your shoulders, neck and lower back.
- Seated hamstring stretch: Sit with one leg straight out, hinge forward from your hips, and reach toward your toes.
- Standing quad stretch: Hold one ankle behind you and keep your knees close together. Use a wall for balance if you need it.
- Kneeling hip flexor stretch: Kneel on one knee, with the other foot in front, and gently shift your hips forward.
- Wall calf stretch: Press your hands into a wall, step one foot back, and keep that heel on the floor.
- Cross-body shoulder stretch: Pull one arm across your chest with the opposite hand.
- Child’s pose: Sit back on your heels and reach your arms forward on the mat to stretch your back and shoulders.
How to Get the Most From Stretches After Workout Sessions
Keep your stretches after workout sessions slow and steady:
- Hold each stretch for about 30 seconds
- Don’t bounce. Move smoothly into each stretch
- Expect to feel tension, not pain. If a stretch hurts, stop and check with your doctor
- Stretch both sides evenly
Where to Stretch at Just Move
Just Move South Lakeland has a dedicated Abs & Stretching Area built for flexibility and post-workout recovery, for every fitness level.
You’ll find:
- Premium mats
- Foam rollers
- Stability balls
- Resistance bands
- Personal trainers who can help you build a warm-up and stretching routine
- Four locations: North Lakeland, South Lakeland, Winter Haven, and Havendale
Next time you finish a workout, give yourself five extra minutes. Head to the Abs & Stretching Area at Just Move and make post workout stretches part of your routine. New to Just Move? Join Just Move today.