Most of us learned to hold a hamstring stretch before gym class. The research has moved on. Here's what to do before a workout, what to save for after, and what stretching can and can't do.
Written by Vita Globe Editorial Team | Reviewed against systematic reviews and Cochrane evidence
Is it better to stretch before or after a workout?
Before exercise, a warm-up with dynamic (moving) stretches is the better choice; long static holds of 60 seconds or more can slightly reduce strength and power right afterward[1]. After exercise, static stretching is a good time to work on flexibility, but it won't meaningfully reduce next-day soreness[2].
Caveat: Stretching alone hasn't been shown to prevent injuries. Strength training has much better evidence for that[3].
Sources: Behm 2016 · Cochrane (stretching) · Lauersen 2014 · Verified 2026-09-28
In this article
What should you do before a workout?
Warm up first. A 2010 meta-analysis found that warming up improved performance in most of the outcomes studied[4]. A good warm-up raises your heart rate and body temperature and rehearses the movements you're about to do.
Try 5 to 10 minutes of:
- Easy cardio: brisk walk, light cycling, marching in place
- Dynamic stretches: leg swings, arm circles, walking lunges, hip openers
- Lighter versions of the main exercise, like bodyweight squats before weighted squats
A systematic review found dynamic stretching done shortly before activity produced small performance improvements[1].
Is static stretching before exercise bad?
"Bad" is too strong. The same review found static stretching caused a small average drop in performance, and the effect was larger when each muscle was held for 60 seconds or more compared with shorter holds[1]. Short static stretches had a much smaller effect, especially when followed by a proper dynamic warm-up.
So if you love a quick calf stretch before a run, it's fine. Just keep holds short and follow them with movement. If you do explosive work (sprints, jumping, heavy lifts), save the long holds for later.
Should you stretch after a workout?
After exercise your muscles are warm, which makes it a comfortable time to work on flexibility. Stretching improves range of motion, though the immediate gain from a single session is temporary[1]. Regular practice is what builds lasting flexibility.
What post-workout stretching won't do is prevent soreness. A Cochrane review of 12 trials found stretching reduced soreness by less than a few points on a 100-point scale, which the authors concluded was not clinically important[2]. For soreness, see how long DOMS lasts and what helps.
A cool-down of easy movement can help your heart rate and breathing settle, though research suggests it doesn't do much for next-day soreness or performance[5].
Does stretching prevent injuries?
This is the big myth. A meta-analysis of 25 randomized trials found stretching showed no beneficial effect on injury prevention, while strength training and balance (proprioception) training both reduced sports injuries[3]. That's a strong reason to spend part of your routine building strength. Our guide to strength training after 40 is a good place to start.
The honest summary
- Warm up before exercise, using dynamic stretches and easy movement.
- Keep static holds short before explosive activities.
- Stretch after workouts for flexibility, not for soreness.
- Strength and balance training beat stretching for injury prevention.
What is a simple stretch routine to follow?
| When | What | Time |
|---|---|---|
| Before | Brisk walk or march, leg swings, arm circles, walking lunges, hip circles | 5–10 min |
| After | Hamstring, calf, hip flexor, chest and upper back stretches, each held 20–30 seconds | 5–10 min |
| Rest days | Gentle mobility flow or yoga | 10–20 min |
Stretch to mild tension, never pain, and breathe slowly through each hold. Recovery also depends on what happens off the mat: see our guides to pre- and post-workout nutrition and turmeric and exercise recovery.
Our option
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Frequently asked questions
How long should you hold a stretch?
For flexibility, holds of around 20 to 30 seconds are common. Before explosive activity, keep static holds short, since holds of 60 seconds or more were linked to larger performance drops[1].
Is it OK to stretch every day?
For most people, gentle daily stretching is fine and can help maintain range of motion. Stay out of pain.
Does stretching help sore muscles?
Not much. A Cochrane review found the effect on soreness was too small to matter[2].
What's the difference between static and dynamic stretching?
Static stretching means holding a position; dynamic stretching means moving a joint through its range in a controlled way, like leg swings. Dynamic is better suited to warm-ups[1].
Do I need a cool-down?
It's optional. A few minutes of easy movement can help you settle, but research suggests it won't do much for soreness[5].
Sources
- Behm DG, Blazevich AJ, Kay AD, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11. doi:10.1139/apnm-2015-0235
- Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011;(7):CD004577. doi:10.1002/14651858.CD004577.pub3
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877. doi:10.1136/bjsports-2013-092538
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010;24(1):140-148. doi:10.1519/JSC.0b013e3181c643a0
- Van Hooren B, Peake JM. Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
