The short version
- Before: a dynamic warm-up (moving through ranges) is the best fit.
- Short static stretches (under about 60 seconds per muscle) have small effects on performance; long holds right before power work may reduce it slightly.
- After or on separate days: static stretching for flexibility.
Both are fine. What matters is the type of stretch and when.
What research says
A 2016 review by Behm and colleagues found that static stretching held less than 60 seconds per muscle had only small effects on performance, while longer holds were more likely to reduce strength or power briefly. Dynamic stretching tended to have neutral or small positive effects. Stretching within a full warm-up is generally fine.
A simple plan
- Before: 5 to 10 minutes of easy cardio plus dynamic moves. See how to warm up.
- After: hold each stretch 20 to 30 seconds. See hamstring stretch and hip flexor stretch.
- Often: flexibility improves with regular practice. The NHS suggests flexibility exercises as part of a weekly routine.
Do this today
After your next workout, do 30 seconds each of a calf, hamstring and hip flexor stretch.
Questions people ask
Is it bad to stretch before working out?
Not if stretches are short and part of a warm-up.
How long should I hold a stretch?
About 20 to 30 seconds is common for flexibility work.
Does stretching prevent injury?
Evidence is mixed; a good warm-up and gradual training increases matter more.
Sources
- Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence. Appl Physiol Nutr Metab, 2016. Checked October 9, 2026.
- NHS. Flexibility exercises. Checked October 9, 2026.
- Fradkin AJ, et al. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res, 2010. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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