When to Stretch in Your Workout

Stretch Before or After Cardio?

February 17, 2009

Flexibility training is so often forgotten as an important element of any workout. You might be neglecting stretching because you're uncertain if you should stretch before or after cardio. Is it part of a warmup or a cooldown? While I am definitely an advocate for stretching, it is not the best way to warm up before going on a run or bike ride. Studies show that stretching won't prevent injuries, and if you stretch muscles before they're warmed up, you have a greater chance of tearing one. The best tactic is to warm up for cardio by doing a lighter version of it. So if you're going for a run, walk briskly or jog slowly for five minutes. Or try a dynamic warmup. After your workout, definitely take time to stretch. It will increase flexibility, which decreases your risk of injury. Hold each stretch for at least 30 seconds, don't bounce, and don't push yourself in a stretch to the point of feeling pain. If you want to know what some of my favorite post-workout stretches are then read more.

For hamstrings: Seated Straddle or Head to Knee
For hips: Frogger or Butterfly
For quads: Leaning Quad Stretch or Kneeling Quad Stretch Against a Wall
For calves: Calf and Shoulder Stretch Against the Wall or Standing Calf Stretch
For Shoulders: Tipover Tuck or Sleeping Shoulder Stretch

11 Comments

jaxsprat 2 years 44 weeks

I do yoga for 20mins after my workout,I trained as a dancer, I can't imagine not stretching.

chameleon7 4 years 13 weeks

I usually stretch after my workout.I read recently, that it is better to stretch after your workout/cardio. It is not a good idea to warm up by doing a little cardio and then stretching, it can effect your cardio.

chameleon7 4 years 13 weeks

I usually stretch after my workout. I read recently, that it is better to stretch after your workout/cardio. It is not a good idea to warm up by doing a little cardio and then stretching, it can effect your cardio.

lindssaurussss 4 years 13 weeks

only after. shouldnt be stretching before working out, your muscles arent warmed up yet. after a workout your more flexible.

pixelhaze 4 years 13 weeks

I always used to like to do it before and after, since it was kinda cool to compare how much more flexible I became after cardio, lol.

Spectra 4 years 13 weeks

I always stretch afterwards...I feel more limber then. I never stretch before because I feel too stiff beforehand.

pumpkinb 4 years 13 weeks

I stretch before, but only moderately. I do extensive stretching after cardio though! The worst and only irreparable injury I have is due to stretching too much in warmup.