How to: stretch safely before and after exercise

Stretching is important—but how and when you stretch matters. Done right, it can boost performance and prevent injury. Done wrong, it can actually hold you back.

Before a Workout: Use Dynamic Stretching

Dynamic stretches involve movement-based stretches that activate muscles and increase blood flow. These are best before exercise because they prepare your body for action.

Examples:

• Leg swings

• Arm circles

• Walking lunges

• Hip openers

Avoid static stretching before workouts—it can reduce power and increase injury risk.

After a Workout: Use Static Stretching

Static stretches are held for 15–60 seconds and help with flexibility, muscle recovery, and relaxation. Your muscles are warm post-workout, making it the best time to stretch deeply.

Examples:

• Hamstring stretch

• Chest/shoulder stretch

• Calf stretch

• Hip flexor stretch

Quick Tips:

• Never stretch cold muscles.

• Don’t bounce in a stretch.

• Stretch to the point of tension, not pain.

• Breathe and move with control.

Final Thought

Dynamic before, static after—that’s the safest and most effective way to stretch. Want a routine tailored to your body or sport? Conway Physiotherapy can help you build the perfect plan, so book an appointment to see how we can help.