Stretching before and after a workout: when, how and how long
Stretch before a workout or after? Hold the pose or bounce? We answer popular questions about flexibility without the myths.
Flexibility is a physical ability just like strength and endurance. It determines how freely your joints move and directly affects exercise technique and posture. The good news: flexibility can be trained at any age, and 10–15 minutes at home is enough.
What kind of stretching should you do before a workout?
Before exercise, muscles need to be warmed up, not stretched. Dynamic movements work best: leg swings, joint rotations, lunges with a twist, light squats. 5–10 minutes of such a warm-up prepares the body for work.
How should you stretch after a workout?
Static stretching — easing into a pose and holding it — works best on warm muscles, that is after a workout or as a separate session.
- Hold each pose for 20–30 seconds and breathe evenly.
- Stretch to a feeling of light tension, not pain.
- Do not bounce — it triggers protective muscle tension.
- Repeat 2–3 times on each side.
How often should you stretch?
For noticeable results 2–3 sessions a week are enough, but a short daily stretch is even better. It fits nicely into an evening routine: slow stretching with calm breathing helps you relax before sleep (see "Stress and breathing").
If you have had an injury or have joint pain, choose exercises with a specialist. For older people we recommend starting with the gentler programme from "Joint mobility after 55".
After training and stretching many people use IceWave patches — they are chosen for comfort in motion. And if stretching is part of your evening routine, the Y-Age Aeon patch for relaxation complements it well.