Should You Stretch Before Exercise?

Learn whether stretching before workouts helps or hurts performance and the difference between static and dynamic stretching.

2 min read

Quick Answer

It depends on the type of stretching. Static stretching (holding stretches) before exercise can actually reduce performance and does not prevent injury. Dynamic stretching (active movements) is beneficial before exercise. Save static stretching for after workouts. A proper warm-up with light cardio and dynamic movements prepares your body better than stretching alone.

Key Takeaways

Static stretching involves holding a position for 15-60 seconds.
For activities requiring extreme flexibility (gymnastics, dance), some static stretching may be appropriate.
Older adults may benefit from gentle stretching as part of warm-up due to reduced baseline flexibility.

Explanation

Static stretching involves holding a position for 15-60 seconds. Research shows this can temporarily reduce muscle strength, power, and performance by 5-10% if done immediately before exercise. Static stretching also does not appear to reduce injury risk when done pre-workout, contrary to long-held belief.

Dynamic stretching involves active movements through your range of motion: leg swings, arm circles, walking lunges, high knees. This increases heart rate, blood flow, and muscle temperature while improving range of motion. Dynamic stretching mimics the movements you will perform and genuinely prepares the body for activity.

The ideal pre-workout routine includes 5-10 minutes of light cardio to raise body temperature, followed by dynamic stretches relevant to your activity. Static stretching is still valuable - it improves flexibility over time and may reduce muscle soreness - but is best done post-workout when muscles are warm, or as a separate flexibility session.

Things to Know

For activities requiring extreme flexibility (gymnastics, dance), some static stretching may be appropriate.
Older adults may benefit from gentle stretching as part of warm-up due to reduced baseline flexibility.
Foam rolling before exercise appears to improve range of motion without the performance decrease of static stretching.