The golden question is in order, should we be stretching before or after a workout?
Key Takeaways
- When is the best time to stretch?
- Why is stretching important?
- Benefits of stretching before a workout.
- Perks of stretching during a workout.
- Benefits of stretching after a workout.
- Strategies to prevent injury.
When should stretching be performed?
The experts recommend stretching not necessarily after a period of time, but rather when the muscles are ‘warm’. This state of warmth can be achieved after just 10 minutes of moderate activity.
Warm muscles are much more malleable and flexible and thus will be able to stretch easier and without likelihood of strain/injury.
It is important to note that a ‘warm-up’ and a ‘stretching’ routine are to be treated differently.
One might perform dynamic stretches before working out to get the muscles warm and blood flowing. However, that is different than a full on deep stretching session that is best suited for after a workout.
What is the importance of stretching?
Flexibility is perhaps the most important factor in regard to preventing injuries from occurring. If a muscle is long and flexible you will increase blood flow to the area. Additionally, granting you more strength and control over a given movement.
For instance, when performing a chest press it is important that all fibers of the chest have been properly warmed up. If your chest muscles are cold, and tight, then you could experience tearing or straining in your chest as you lower the weight and stretch the muscle. Moreover, if this muscle were properly stretched, it would have no issue flexing and elongating under tension.
Blood flow. 
Blood flow is absolutely key to every aspect of training – whether it is to gain muscle, feel good, prevent injury – you name it.
Long, healthy, and flexible muscle will receive the optimal amount of blood flow to flourish the body with nutrients.
A tight muscle may heal slower, because it is unable to push as much volume of blood to or through the site. This is effectively the same thing as reducing the amount of nutrients it gets.
Benefits of stretching before a workout
Any stretching activity that is done before a workout should be performed dynamically, and without holding for too long in each position.
Dynamic stretches are those in which the person completing the movement is actively moving during the stretch.
An example of this would be the kind of things you did in P.E class back in the day prior to starting the actual class. For instance, jumping jacks for 20 seconds, then skipping from one side of the court to the other, and even something like walking lunges.
Other ways you can perform dynamic stretching movements before a workout is to simply do the first set of your chosen exercise with very light weights and high repetitions.
One way that I begin my chest workouts is by starting off with Seated Cable flies at a very low weight and high reps. This allows me to perform a controlled stretch and warmup the muscle properly to avoid injury.
The only stretching that should be done before a workout should be ‘light’ stretches (not as deep or long as a full on post workout stretching session) as well as dynamic stretches.
Perks of stretching during a workout
Similar to before a workout, the only stretches that should be performed DURING a workout are those that are dynamic or involve movement. You can perform light stretches to increase blood flow in between sights and reduce lactic acid.
It is not recommended to perform any deep stretches while in the middle of your workout.
Benefits of stretching after a workout
Stretching after a workout provides the most amount of benefit compared to other times.
Immediately following a hard workout, your muscles will be in a fatigued and shortened state. They may have a feeling of ‘tightness’ because they have been exhausted to the point that the muscle is quite literally shorter and less flexible.
This is the point where you want to begin the recovery phase of your workout and implement deep stretching routines.
When stretching after a workout you are immediately freeing up scar tissue, increasing blood flow. Furthermore, you are also increasing flexibility as the muscle becomes elongated.
Performing your stretches after a workout is the most optimal time to stretch.
The sooner you stretch after a workout – the better.
You will feel immediate relief as lactic acid is broken down and blood is rushed in.
Stretching strategies to prevent injuries
For the sake of making this section easier to understand, I will simply provide the strategy that I use to prevent injury.
Before every exercise I do 5 minutes of cardio on my exercise bike of choice – in this case it is a Rogue Echo bike. This allows my body to adjust to the idea of working out, and get my blood flowing.
After the short bike ride I usually grab some very light weights or bands and perform various shoulder mobility exercises. 5-10 minutes is spent here.
Once those dynamic movements are over with I tend to do very light static stretching on the body part I intend to hit. Light in the sense that I do not hold the stretch very long and moreso just hit the peak point of the stretch before returning.
An example of this would be stretching out my hamstrings with touch-and-go toe touches.
What stretching strategy is best for you?
The strategy that works best for you will depend on your goals in the weight room.
If you intend on lifting extremely heavy weight you might want to spend a little more time working through dynamic stretches. Don’t forget about going through extensive post workout stretching routines.
I suggest getting a massage gun, foam roller, lacrosse ball, and some yoga mats. This will ensure you have all the best tools at your disposal here.
Stretching and Injury prevention is absolutely key when it comes to reaching your goals in a timely manner.