Stretch Before or After Workout? The Ultimate Guide for Best Results

When it comes to improving mobility, stretching before or after workouts gets a lot of attention. If you’ve ever felt stiff and tight before a workout or suffered an injury that kept you from achieving your fitness goals, you know how important it is to stretch. But how do you know if you should stretch before or after your workout? 

In this blog, we’ll explore the role of stretching in mobility training through Paliability’s mobility app, how it can help you recover from injuries and improve performance, and provide a simple guide to help you determine whether to stretch before or after your next workout. 
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Why Is Stretching Important?

Flexibility defines the ability of muscles, tendons, ligaments, and other tissues to lengthen and allow joints to move through their full range of motion. Research shows that stretching improves flexibility and range of motion, making it easier to perform everyday activities and reducing the risk of injury.  

Both static and dynamic stretches can enhance flexibility, but static stretching offers the most long-term benefits.
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Stretching, Mobility, Injury Prevention, and Athletic Performance

Stretching helps prepare the body for activity by enhancing mobility and reducing the risk of injury. Improved flexibility and range of motion allow the body to distribute better forces encountered during movement, minimizing the risk of:
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• Strains 
• Sprains
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Research shows that dynamic stretching before exercise can enhance athletic performance, improving outcomes for both:
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• Elite 
• Recreational athletes.
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The Importance of Stretching for Relaxation

Stretching can help reduce stress and promote relaxation. As we go about our busy lives, muscle tension can:
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• Build 
• Contribute to stress
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Tension Relief

Stretching helps alleviate tension that builds in the muscles:
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• Promoting relaxation 
• Easing stress
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Pairing stretches with slow, deep breathing can enhance this effect.
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Is it Better to Stretch Before or After a Workout?

Before a workout, steer clear of static stretching. Doing so when your muscles are cold could lead to injury. Plus, "taking part in static stretching before a workout could negatively impact your performance,” says Callie Gullickson, Peloton instructor.

Research backs this up, too. According to one review published in the International Journal of Sports Physical Therapy, “static stretching as part of a warm-up immediately prior to exercise has been shown detrimental to dynamometer-measured muscle strength and performance in running and jumping.” 
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Stretching Controversy

The paper explains that this phenomenon has been termed “stretch-induced strength loss,” but the specific cause is unclear.

Other research says the impacts of static stretching pre-workout may depend on the type of exercise at hand. One study published in Frontiers in Physiology suggests that short-duration static stretching could benefit recreational sports due to the potential positive effect on flexibility and injury prevention.
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Athlete Caution

This research says it’s ill-advised for high-performance athletes due to the negative effects on:
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• Strength 
• Power performance 
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That said, Callie is a fan of mobility or dynamic exercises prior to a strength workout. She says you want to get blood to the muscles, preparing them for the movements they're about to execute. Her favorites include “hip cars, thoracic spine opener, and scapular protraction and retraction."
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Cardio Prep

Trying out dynamic moves before a cardio sesh, like an interval run or cycling class, could also help with muscle activation and ROM. 

That’s because this type of stretching can help gradually increase blood flow and body temperature in your body. It increases:
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• Circulation
• Motion
• Muscle length
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Skip the Stretch

Elongating your muscles and tendons increases your ability to execute an exercise safely and reduces the risk of injury or tearing during movement. An active warmup also primes your brain-body connection, which is handy for excelling in any workout.

While engaging in these dynamic stretches and exercises before a workout can be beneficial, they’re not necessarily essential. So, if you’re short on time and need to nix one stretching session from your routine, skip the pre-exercise stretch.
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Cardio Warm-up

If you prefer to warm up with a few minutes of light cardio before a strength workout, that's also a great option. The most important thing is to listen to your body and respond accordingly.
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Stretching After a Workout: What You Should Know

After a workout can be a great time to stretch since your muscles are already warm—this is when static stretching comes back into play, as you’re more likely to reap the benefits. 

As Callie explains, “You will be able to fall deeper into a stretch without stiffness or injury " after the sweat. This is the perfect opportunity to work on gradually building up ROM and overall flexibility. 
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Post-Workout Stretch

"Some examples of stretching would be reaching forward in a straddle, a lying hamstring stretch, and a quadricep stretch on your stomach,” she says. In any case, aim to hold it for at least 15 to 20 seconds before releasing it.

Still, as with pre-workout warm-ups, there’s some debate over the efficacy of post-exercise stretching to mitigate soreness. One systematic review published in Frontiers of Physiology examined 17,050 records and didn’t find conclusive evidence about the impact of stretching versus passive recovery.
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Stretching Preference

A study published some years prior suggests that stretching could reduce sore muscles. Other research still indicates that since it’s likely not harmful, the choice to move through static stretching post-workout truly comes down to preference.

Ultimately, there’s a lot of nuance regarding stretching type and timing. Whether it’s right for you depends on several factors, from fitness goals to individual physical characteristics.
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Static Stretches

You do not have to hit every muscle of the body in one session, but you can aim to hit different muscle groups on different days after a workout to have a balance overall. Static stretches include:
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• Quadriceps stretch
• Posterior shoulder stretch
• Triceps stretch
• Cobra
• Hamstring stretch
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Related Reading

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• Ankle Mobility Exercises
• Knee Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• Thoracic Mobility Exercises
• How To Improve Flexibility
• Wrist Mobility Exercises
• Leg Mobility Exercises
• Best Stretching Routine
• Mobility Exercises For Beginners
• Mobility Exercises For Athlete
• Lower Body Mobility Exercises
• Back Mobility Exercises

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How to Stretch Before Your Workouts

Forget what you learned in elementary school. A pre-workout stretch doesn’t mean reaching from your toes and holding that position. Men’s Health fitness director Ebenezer Samuel, C.S.C.S., says you shouldn't reach and hold. “You want to be warming up for your workout. You want to take your joints through a relatively large, controlled range of motion,” he says. “So you want to do dynamic stretches that get your heart rate up and move you through patterns in an active way.” 

At the end of these movements, like Spiderman lunges and thoracic rotations, you’ll reach ranges of motion stretching you into and out of tougher ranges as you move.
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Ease In With Foam Rolling First

Another stretching don’t, Boyle says, is diving straight into a stretch session once you’ve laced up your shoes. “It’s like if you’re trying to get Play-Doh back from when it’s hard. What do you do? You start to work it a little bit first,” he says. 

“After a couple of minutes, then you’re ready to stretch it.” To work the stiffened Play-Doh of his athletes’ muscles and joints, Boyle starts with foam rolling. This warms up the tissue and makes it more malleable to stretch. 
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Avoid Over-Stretching

Once you’ve started stretching, don’t over-stretch, Renato Sanchez, DPT, C.S.C.S., of Bespoke Treatments in San Diego, says. “Growing up, coaches would tell me to get ‘ballistic’ with my stretches, bouncing around at the end of the range I could really reach.”
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Avoid Overdoing

He recalls, “But going into ranges beyond your limits can result in strains and injuries, especially when you’re still warming up.” Just like when you’re picking up a barbell, drop your ego when you start stretching: Your range of motion in each position is your range of motion, not a predetermined mark like touching your toes no matter what. 

Move until you feel a good stretch in the position, Sanchez says, but not so far that you start to feel pain.
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Stretching Lengthens Muscles

Boyle says that to move properly during exercises, your muscles and joints need to have a certain amount of length and tension. Without enough length, your body will find a way to compensate for making the move with another muscle or joint, even if it hurts.

He says that if you’re doing a walking knee hug during a warmup but haven’t stretched your hip, your back will compensate: Your low back will wrench to help get your knee up, and your chest will come towards your knee, using your upper back to move into the desired position.
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Hip Flexibility

Boyle says stretching the hip before this type of movement reminds your muscles of the length needed for those movement patterns. So when I do the hip hug, my hip will move. The same goes for bigger, heavier moves with greater chances of creating pain. “If your hip flexors are tight and your pelvis is anteriorly tilted, and then you go in and start squatting, I have a greater chance of experiencing low back pain,” he says. 

“If I spend some time stretching before that and restore the length that I need with my hip flexors, abdominals, and hamstrings, more than likely what I do after that is going to work better.” This doesn’t just reduce the potential for pain, Sanchez says, but also can make my squats better. When I’m stretched out and warmed up, I may actually be able to lift more.
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Stretching Provides Instant Feedback That Can Improve Your Workout

When you stretch before you lift or run, you do more than just warm up, Samuel says. “I get information about how I’m feeling and moving that day.” “That’s the underrated part of stretching: It creates awareness,” he says. “When I stretch, I might notice that my chest is feeling not great or extra tight today. Then I have that knowledge when I sit down to bench press.” 

When people say to “listen to your body,” this is what they mean: The kind of feedback that stretching provides, Samuel says, can tell you when it’s time to back off on an exercise for the day, or when you’re feeling so great that you can gun for a personal record.
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Stretching Can Help Prevent Long-Term Injury or Dysfunction

“When we start thinking about things like chronic low back pain or any ‘itis’es, those are going to be a result of muscles changing length over time,” Boyle says. “Look at a grandmother or grandfather: Where their head or chest is. They’re hunched forward. You’ve got muscles on one side that have gotten long, and muscles on the other side that have gotten short.”
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Posture Preservation

He says stretching fights against this, but you won’t safeguard your posture in a single session or a day. Just as these changes happen over time in tiny increments, stretching helps keep things at their optimal lengths by stretching them repeatedly. 

“It’s a little bit of care that puts everything back where it’s supposed to be, so you don’t look at it when you’re 60 or 70 and say, ‘oh, look at my posture.’” he says. Stretching consistently may help you avoid these painful problems down the line.
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Pliability Benefits

If you're feeling limited by pain or ability to move, Pliability aims to complement your existing fitness routine and help you move better. 

Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion with our mobility app 
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10 Best Warm-up Stretches / Pre-Workout Stretches

1. Squats: An Essential Dynamic Stretch for Lower Body Mobility

Squats are a dynamic stretch that targets your lower body and core muscles. They help warm up the muscles used in many athletic movements, as well as improve mobility in your:
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• Hips
• Knees
• Ankles
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To perform this dynamic stretch:
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• Stand with your feet shoulder-width apart and your toes pointed slightly outward. 
• Engage your core, bend your knees, and push your hips back as you squat down until your thighs are parallel to the ground. 
• Keep your chest up and hold your hands straight before you or clasp them together for support.
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2. High Knees: A Dynamic Stretch to Boost Your Heart Rate

High knees are a dynamic stretch that targets the hip flexors, quadriceps, hamstrings, and calves. This movement helps improve mobility and warm up the muscles used during running and other athletic activities. High knees also boost your heart rate, making them a great addition to any dynamic warm-up. 

To perform high knees:
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• Stand with your feet hip-width apart.
• Maintaining a straight posture, lift one knee to your chest, rapidly switching to your other leg.
• If helpful, begin by jogging in place first. 
• Engage your core as you switch from leg to leg at a jogging or sprinting pace.
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3. Leg Swings: An Effective Dynamic Stretch for Hip Mobility

Leg swings are a dynamic stretch that targets the hip flexors, adductors, and abductors to improve mobility and prepare for athletic movements. This movement also helps improve balance and coordination. To perform leg swings:
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• Stand up straight and hold onto a wall or other stable surface for support. 
• Keeping your hips aligned, swing one leg forward and backward in a single smooth movement. 
• Switch sides and repeat to complete the set (10 swings/leg). 
• It is helpful to start with light leg swings first and gradually extend your range of motion throughout the stretch.
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4. Lunges: A Dynamic Stretch to Improve Flexibility and Strength

Lunges are a dynamic stretch that improves flexibility and strength in the hips, glutes, quads, hamstrings, and calves. They also prepare the body for the demands of athletic activity and improve balance and coordination. To perform lunges:
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• Start standing up straight. 
• Engage your core and take a big step forward with your right leg, shifting your weight so your heel lands first. 
• Then, lower your body until your right thigh is parallel to the floor and your right shin is vertical. 
• Press into your right heel to drive yourself back to the starting position. 
• Repeat for the left leg.
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5. Plank Walk-Outs: A Dynamic Stretch for Full Body Mobility

Plank walk-outs are a dynamic stretch that targets multiple muscle groups throughout the body, including the shoulders, chest, core, hip flexors, quads, and hamstrings. This movement improves flexibility and mobility throughout the body, helping prepare you for various workouts. To perform plank walk-outs:
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• Begin in a standing position with your feet hip-width apart. 
• Bending from your hips, place your hands flat on the floor before your feet. 
• Shift your weight onto your hands and walk forward until you form a straight line from your head to your heels. 
• Engage your core and keep your hands directly under your shoulders. 
• Hold for your desired rep length before walking backward and returning to starting position.
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6. Arm Circles: A Simple Dynamic Stretch to Mobilize the Shoulders

Arm circles are a dynamic stretch that helps warm the shoulder joints and improve mobility. This movement targets the rotator cuff and helps prepare the body for upper-body activity. To perform arm circles:
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• Stand with your feet shoulder-width apart and extend your arms to the side, parallel to the floor. 
• Circle your arms forward using small, controlled movements. 
• Gradually increase the size of the circles until you feel a stretch in your triceps. 
• Then, reverse the direction of your circles.
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7. Standing Toe Taps: A Dynamic Stretch for the Legs and Core

Standing toe taps are a dynamic stretch that warms up the muscles in the legs and improves core stability. This movement also helps improve balance and coordination and can be particularly useful before sports involving running or quick direction changes. To perform standing toe taps:
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• Stand straight with your feet hip-width apart. 
• Reach forward with your right arm. 
• While keeping your legs straight, raise your right leg towards your right hand, tapping your right toe with your hand. 
• Lower your leg and repeat on the left side.
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8. Jumping Jacks: A Classic Dynamic Stretch to Get You Moving

Jumping jacks are a classic dynamic stretch that targets the entire body and gets your heart pumping. They help improve mobility and coordination and can be easily modified to suit your fitness level. To perform jumping jacks:
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• Begin standing straight with your legs together and arms flat at your sides. 
• Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head. 
• Jump to return to the starting position and repeat.
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9. Butt Kicks: A Dynamic Stretch to Prepare for Running

Butt kicks are a dynamic stretch that targets the quads and improves running mechanics. This movement will help warm up the muscles used in running and improve your mobility before a workout. To perform butt kicks:
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• Start standing straight with your feet hip-width apart and your arms at your side.
• Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running. 
• Then, rapidly switch to the other side. 
• Remember to keep your shoulders back and core active throughout this dynamic stretch.
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10. Hip Circles: A Dynamic Stretch to Loosen the Hips

Hip circles are a dynamic stretch that helps improve mobility in the hip joint and target the muscles around the hips. This movement helps prepare the body for athletic activity and can be particularly useful before sports involving running, jumping, and quick direction changes. To perform hip circles:
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• Stand straight with your feet hip-width apart. 
• Pull your knee up while keeping your hands together before your stomach until it is parallel with the floor. 
• Pull the knee back, opening up your hip. 
• Return to the starting position and repeat for the other side of your body.
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Related Reading

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• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

The 5-Minute, 4-Movement Pre-Workout Stretch Routine

Dynamic stretches are essential for warming up before exercising, as they improve flexibility, enhance range of motion, and prepare your muscles and joints for activity. This routine uses four dynamic stretches to target the major muscle groups and is so quick and effective that you can complete it in less than five minutes.
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World's Greatest Stretch

The world's greatest stretch is a dynamic variation of the lunge that effectively opens the hips, stretches the back, and improves thoracic spine mobility. To perform this move: 
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• Get in a high plank position, with your hands directly below your shoulders and your body forming a straight line from head to heels.
• Step your right foot up close to your shoulder so your foot is flat on the ground.
• Drop your left elbow towards the ground, feeling a stretch on the back of your thigh.
• Exhale.
• Straighten your elbow. Keep your left hand planted firmly on the ground. Lift your right hand off the ground and twist your torso so that your right-hand goes towards the ceiling and your torso and arms form a capital “T” shape. Hold this for an exhale, then twist it back down.
• Return to the pushup position and do the stretch on the other side. Repeat on each side 6 to 8 times.
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Adductor Rock

The adductor rock stretch targets the groin, hips, upper back, and shoulders. Here’s how to do it: 
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• Kneel on the ground with your knees slightly wider than hip-width, your toes tucked under.
• Keeping your left knee where it is, straighten your right leg out to the side and place your right foot flat on the ground.
• Maintaining a flat back, inhale and lean forward at the waist and put your hands on the ground. Pull your hips back to feel a stretch in your upper back and shoulders. Hold for an exhale, then rise back up and repeat this.
• Inhale again, bending forward to place your hands on the ground and then threading your right arm under your left shoulder, bringing the right shoulder towards the ground. Exhale.
• Untwist your left arm and bring it up overhead so that your torso forms a “T” shape. Exhale here.
• Return your hand to the ground, then rise back up. Repeat this sequence 6 to 8 times on this side, switch your legs and do it all again.
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Hand-Supported Hip Switch with Reach-Through

This dynamic stretch improves the mobility of the hips and spine while also targeting the shoulders. To perform it:
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• Sit on your hips with your hands behind you for support, your knees bent, and your heels on the floor in front of you. Your back should be flat but at a slight angle so you can be up on your hip bones.
•  Rotate your thighs to the right like windshield wipers, pivoting your feet as you twist. Your right knee should go towards the floor, and your left knee should go towards your right heel. 
• When your knees are rotated to the right, lift your left hand off the ground and rotate your torso to thread your left arm under your right armpit. Keep reaching through until the outside of your left shoulder reaches near the ground. 
• Untwist your torso and put your left hand back behind you.
• Untwist your knees back to the starting position. Repeat the whole maneuver to the other side, windshield wiping your knees to the left this time, and threading your right arm under your left shoulder.
•  Repeat for 6 to 8 reps.
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Hand-Supported Shin Box with Overhead Reach

This stretch also targets the hips and spine but focuses more on building mobility of the hips and improving flexibility of the muscles along the sides of the torso. Here’s how to do it:
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• Sit on your hips with your hands behind you for support, your knees bent, and your heels on the floor in front of you. Your back should be flat but at a slight angle so you can be up on your hip bones.
• Rotate your thighs to the right like windshield wipers, pivoting your feet as you twist. Your right knee should go towards the floor, and your left knee should go towards your right heel.
• When your knees are rotated to the right, lift your left hand off the ground and use your right hand to press up onto the outside of my shins. Squeeze your butt to extend your hips. Reach your left hand up and over your head to feel a stretch in the left side of your body.
• Bring your butt back to the floor and return your left hand behind you.
• Untwist your knees back to start, and repeat to the other side, this time reaching with your right hand to stretch the right side of your body.
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Should I Stretch After My Workout, Too?

Post-workout stretching helps the body recover after it has been stressed during exercise. As a recovery technique, stretching helps reduce soreness, improve circulation, and promote relaxation.

With less muscle tension and soreness, you’ll feel better and be able to perform better in your next workout. Stretching after a workout will also help you improve your flexibility over time.
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Stretching Helps Reduce Soreness

Exercising, especially pushing your limits or trying something new, you cause microtrauma to the muscle fibers. This damage is ordinary and necessary for muscle growth and improved athletic performance.

However, it can also lead to soreness, particularly delayed-onset muscle soreness (DOMS), which can kick in one to two days after your workout. Stretching after a workout will not completely eliminate soreness, but it can help reduce it.
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Stretching Improves Circulation

Another reason why post-workout stretching helps you recover is that it improves circulation. During exercise, your heart pumps blood to working muscles to help them perform. Stretching after a workout helps return your body to its pre-exercise state. 

As you stretch, you promote blood flow to the muscles, which helps them recover faster. Improved circulation also helps reduce soreness.
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Stretching Promotes Relaxation

Recovery isn’t just physical. Your body must also recover mentally from exercise, particularly if you’ve been training hard for a specific goal or event. Stretching helps you do this by promoting relaxation. 

After a workout, your body is revved up and stressed. Stretching helps calm both your muscles and your central nervous system (CNS), allowing your body to transition back to its normal state.
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Stretch Both

To Sanchez, whether to stretch before or after a workout begs another question: “Why not both?” Stretching after a workout, he says, can help fend off soreness, start the recovery process, and just leave you feeling good. 

“In your workout, you push your body to the limit. But you want to take care of your body as well, and not go 100 miles per hour all the time. The stretching cooldown helps you do that,” he says. “Let’s breathe a lot, and down-regulate the parasympathetic nervous system.”
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Post-Workout Stretch

Sanchez says that in a post-workout stretch, you can perform the movements you did before your workout but linger a little longer. 

When you reach the end range of a lunging stretch or twist, stay there long enough for a few deep, diaphragmatic breaths, then move to the next position. “This breathing triggers the phrenic nerve, which travels up to the brain.”
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Stress Relief

“It’s releasing everything. All these different hormones then down-regulate your body,” he says. “Then when you walk out, you’re like, ‘wow, I feel like a new person. I feel so calm.’ And all your stress at work or home is gone.” 
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Try Pliability to Improve Your Recovery 

If you want to enhance your recovery after workouts, consider incorporating Pliability into your routine. Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
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11 Cool-Down Stretches / Post-Workout Stretches

1.  Shoulder Stretch: Relieve Tension and Increase Flexibility

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• Stand straight with your feet shoulder-width apart. 
• Bring your right arm across the front of your body at chest height. 
• Support your right arm using the crease of your left arm or hand. 
• Stretch your shoulder and continue facing forward. 
• Hold, then repeat with your other side.
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2. Toe Touch: Loosen Up Your Back And Hamstrings

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• Stand straight with your feet slightly apart and your toes pointing forward.
• Keeping your legs straight, bend from the hips and reach down toward your toes. 
• Engage your core throughout this exercise and repeat.
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3. Samson Stretch: Open Up Your Hips

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• Begin by standing straight. 
• While keeping your chest forward and core engaged, step forward with your right foot into a lunge position. 
• Lower your left knee to the ground and extend the right knee forward. 
• Clasp your hands together and push out, lifting your arms over your head. 
• Hold then switch sides. 
• Remember to keep your chest facing forward throughout this static stretch.
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4. Butterfly Stretch: Stretch Your Inner Thighs

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• Start by sitting on the floor with your back straight and knees bent. 
• Drop your legs to your sides and bring the soles of your feet together. 
• Grasping at your feet or ankles, slowly lean forward, keeping your back straight.
• Place your elbows on your thighs and press down gently for the stretch.
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5.  Quadriceps Stretch: Stretch Your Thighs

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• For the quad stretch, stand straight with your legs together knees touching. 
• While standing on one leg, raise your opposite foot using your hand towards your glutes.
• Hold, then repeat, switching legs. 
• You may use a chair or wall to hold yourself steady.
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6. Cobra Stretch: Open Up Your Core

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• Begin lying flat with your abdomen on the ground and feet stretched behind you. 
• Bring your hands next to your chest and engage the glutes and back muscles to curl the chest up away from the floor.
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7. Knee To Chest: Stretch Your Glutes and Lower Back

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• Standing tall, lift your right knee up toward your chest, using your hands to pull the knee in towards your belly button. 
• Hold, then lower your knee, returning to the start position. 
• Repeat 2 to 4 times for each leg. 
• Remember to engage your core and keep your spine straight during this static stretch.
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8. Cat Stretch: Release Tension in Your Back

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• The cat stretch and cow stretch work in tandem. 
• For the cat stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. 
• Then, round your spine outward and pull your hips forward, gently pulling your chin toward your chest. 
• Hold. You may then move into the cow stretch.
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9. Cow Stretch: Open Up Your Spine

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• The cow and cat stretch are often combined. 
• For cow stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. 
• Then, press your chest forward and sink your belly toward the floor. 
• Relax your shoulders away from your ears and look straight ahead. 
• Hold before moving into the cat stretch.
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10. Side Bend: Stretch Your Obliques

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• Stand straight with your feet shoulder-width apart. 
• While engaging your core, lift your hands over your head. 
• Bend at your waist to the right and lean toward the floor. 
• Pulling from your core, return to the starting position. 
• Repeat for the other side.
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11. Calf Stretch: Target Your Lower Legs

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• Stand with your right foot slightly in front of your left using a wall. 
• Bend your knees slightly. 
• While keeping your back knee straight and your heel on the ground, lean toward the wall. 
• Hold, relax, and then repeat for your other leg.
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Do You Need to Hold a Stretch to Get the Benefit?

Stretching Myth Buster: Static Stretching Is Not the Holy Grail of Flexibility

Not necessarily. Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is called a static stretch, and there's no harm in stretching that way as long as you don't stretch until it hurts. 

Studies suggest a dynamic stretch is just as effective and sometimes better, especially before your workout. A dynamic stretch, like the standing cat-camel, moves a muscle group fluidly through an entire range of motion.
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Stretching Safely: Avoid Pain When You Stretch

With any stretch, static or dynamic, you should feel a stretch, but you shouldn't feel pain. So, there is no need to stretch farther than the range of motion you typically need.
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When Should You Not Stretch?

Stretching and Injuries: A Dangerous Combination

When you're hurt, the last thing you want to do is make the problem worse. And in many cases, stretching an injured muscle, tendon, or ligament can do just that. If you’ve twisted, sprained, strained, or otherwise injured yourself, don’t try to fix the problem with stretching. “Stretching a damaged tendon or muscle can make the injury worse,” warns Dr. Gilot. 

“Instead, rest and ice the area and contact your healthcare provider. You may need to see a physical therapist, who can guide you through customized exercises and stretches to help you recover.”
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Stretching After Surgery: Use Caution

Returning to your stretching or fitness program after surgery isn’t as simple as it sounds. Don’t do it until your provider gives you the go-ahead.

 “It’s important to follow your provider’s instructions for surgery recovery,” emphasizes Dr. Gilot. “Your body needs time to heal, and doing activity too soon could set your recovery back.”
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9 Essentials to Keep Stretching Safe

1. Stretching Is Not a Warmup

Stretching doesn't warm up your muscles, and it may hurt you if you stretch cold muscles. Before stretching, warm up with light walking, jogging, or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm. 

Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.
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2. Aim for Symmetry 

Everyone's genetics for flexibility are different. Instead of striving for a dancer's or gymnast's flexibility, focus on having equal flexibility side to side. 

This is especially important if you have a history of a previous injury. Flexibility that is not equal on both sides may be a risk factor for injury.
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3. Focus on Major Muscle Groups 

Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck, and shoulders. Make sure that you stretch both sides. Also, stretch muscles and joints that you routinely use or that I use in my activity.
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4. Don't Bounce

Stretch in a smooth movement without bouncing. Bouncing as you stretch can injure your muscle and contribute to muscle tightness.
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5. Hold Your Stretch

Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
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8. Don't Aim for Pain

Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
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9. Make Stretches Sport Specific

Some evidence suggests that doing stretches involving the muscles used most in your sport or activity is helpful. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains.
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10. Keep Up With Your Stretching

Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. 

Skipping regular stretching means risking losing its potential benefits. For instance, if stretching helped you increase your range of motion, your range may decrease again if you stop stretching.
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11. Bring Movement Into Your Stretching 

Gentle movements, such as those in tai chi, Pilates, or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults. Try performing a "dynamic warmup." 

A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.
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