You’ve heard it a thousand times: Don’t skip the warm-up and stretching! We get it—it’s tempting to dive right into your workout, especially when you’re short on time. After all, stretching doesn’t burn a ton of calories or build massive muscle. But from coaches and athletes to doctors at Harvard, everyone agrees: warming up is essential to reduce the risk of injury, increase blood flow, and improve joint mobility. That said, it’s only recently that experts have reached a consensus on when you should stretch.
Should I Stretch Before a Workout?
For years, there’s been debate about whether stretching before exercise is a good idea. While stretching in general has many benefits, the question of when to stretch isn’t a simple yes or no. That’s because not all stretches are created equal—some are better before exercise, while others are better after.
What Is Static Stretching?
Static stretching involves holding a stretch for a period of time, usually after a workout, to help muscles relax and return to their resting length. While gentle, static stretches can actually do more harm than good if done when your body is cold.
Your muscles are made up of tiny fibers. If you pull or stretch them before they’ve had enough blood flow, you could cause small tears—leading to pain or injury. Stretching cold muscles before activity, especially with static movements, is not ideal.
What About Dynamic Stretching?
Dynamic stretching is far more effective for prepping your body before a workout. Instead of holding a position, dynamic stretching involves moving your joints and limbs through a full range of motion in a controlled, rhythmic way.
It’s essentially stretching through movement—and ideally, movements that mimic the activity you’re about to do. For example, hurdlers might slowly swing their legs over a hurdle, and quarterbacks may warm up with arm circles or mock throws. Dynamic stretching boosts blood flow, warms up your muscles, and gets your body ready for performance.
Whether you’re hitting the gym in the morning or after a long day at your desk, a gradual warm-up with dynamic movements will improve your overall workout. “Warming up” really means warming up your muscles—literally. This improves circulation, loosens connective tissue, and preps your body for action.
Is Stretching Better After a Workout?
While static stretching isn’t ideal before a workout, that doesn’t mean you have to ditch toe touches and hamstring holds altogether. In fact, post-workout stretching can help bring your heart rate down and reduce soreness during recovery.
What Are the Benefits of Stretching?
Stretching benefits go way beyond flexibility. It also supports mental wellness. Just a few minutes of stretching with mindful breathing each day can help relieve stress and anxiety.
Physical benefits include:
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Improved circulation
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Increased flexibility and mobility
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Better posture and balance
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Reduced risk of injury
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Muscle relaxation and reduced fatigue
If you’re gearing up for sprints, box jumps, or other high-intensity exercises, dynamic stretching helps prevent injuries by warming up your muscles and increasing your range of motion—helping you move better and perform stronger.
How to Warm Up and Stretch Before a Workout
The key is to start slow and don’t rush it. Moving too fast can leave your muscles cold and lead to poor form, shallow breathing, or even strains.
1. Start with light cardio.
Five minutes on the treadmill or a few jumping jacks is enough to get your heart rate up and your body warmed.
2. Add dynamic stretches.
Stand on a mat and do neck rolls, shoulder shrugs, arm swings, hip rotations, and torso twists. Once you’re warm, it’s safer to do light static stretches.
3. Toe touches.
While standing, bend forward slowly and try to touch your toes. Don’t force it—go only as far as feels comfortable. Over time, your flexibility will improve.
4. Target all major muscle groups:
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Shoulders, biceps, triceps
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Back, spine, and glutes
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Quads, calves, hamstrings, and hips
Let’s look at some stretches from head to toe you can incorporate into your routine. Focus on each muscle group, but spend no more than 1–2 minutes on each.
Arm Warm-Up Stretches
Even on leg day, warming up your upper body helps prevent injuries and improves overall performance.
Arm Circles (Dynamic)
With straight arms, make small circles forward for 15–20 seconds, then backward. Great for shoulders.
Across-the-Body Shoulder Stretch
Bring one arm across your chest. Use the opposite hand to gently pull it closer to your body. Hold for 20–30 seconds, then switch.
Overhead Tricep Stretch
Raise one arm overhead and bend the elbow so your hand reaches behind your neck. Use your other hand to gently push the elbow down. Hold for 15–20 seconds, switch sides.
Wall Bicep Stretch
Place your palm on a wall with your arm extended. Slowly turn away from the wall until you feel a stretch in your bicep. Try adjusting your arm height to stretch different parts of the muscle.
Forearm Stretch
Extend one arm in front of you, palm up. Use your other hand to gently pull back your fingers toward your body. Hold 20–30 seconds, then switch.
Leg Warm-Up Stretches
Your legs take a beating during workouts, so warming them up is essential to prevent soreness and injury.
Hamstring Stretch (Toe Touches)
With feet shoulder-width apart, slowly bend forward and try to touch your toes. Keep knees slightly bent and don’t bounce.
Seated Hurdler Stretch
Sit on a mat, one leg bent inward, the other extended straight. Reach toward the extended foot. Hold for 10–15 seconds. Switch sides.
IT Band Stretch (Seated Twist)
Sit with legs extended, cross one leg over the other, and twist your torso toward the bent leg. Use your elbow to deepen the stretch. Switch sides.
Standing IT Band Stretch
Cross one leg behind the other. Lean your body away from the back leg until you feel a stretch on the outside of your thigh. Hold 20–30 seconds. Switch sides.
Calf Stretch on a Stair
Stand on a step with your heels hanging off. Lower your heels slowly and hold for 10–15 seconds. Repeat.
Downward Dog (Yoga Pose)
From all fours, push your hips up and back, keeping your heels reaching toward the floor. Rock slightly forward and back to stretch calves.
Quad Stretch
Stand tall, grab one ankle behind you, and pull your foot toward your glutes. Keep knees close together. Hold for 20 seconds and switch sides.
Core and Spine Warm-Ups
Warming up your core helps with balance, lifting posture, and overall stability.
Lunge Stretch (Runner’s Lunge)
From a plank position, step one foot outside your hand. Gently pulse and move in circles to stretch hips. Switch sides.
90/90 Stretch (Pigeon Pose)
Sit on the mat with one leg bent in front and the other bent behind, both at 90-degree angles. Lean forward for a deeper stretch. Switch sides.
Seated Spinal Twist
Sit with one leg bent and crossed over the other. Twist your torso toward the bent knee and hold. Repeat both sides.
Cat-Cow (Yoga Move)
On all fours, alternate between arching your back (cow) and rounding it up (cat). Sync with your breathing for better mobility.
Cobra Stretch (Backbend)
Lie face down, hands under shoulders. Push your chest up slowly while keeping your lower body on the mat. Hold briefly and lower down. Repeat.
Whether you’re training solo or with a group, what matters most is simply moving. Adding stretching to your daily life improves your flexibility, mental clarity, and overall fitness. These warm-up stretches will help you work out better, recover faster, and feel stronger.
