# Should you stretch before or after exercise? Canonical: https://zestasy.com/wiki/stretching-before-or-after/ Section: Zestasy Wiki > Movement · Updated: 2026-10-13 · Publisher: Zestasy *Zestasy Wiki: our reference answers. Checked for facts and sources; less curated than the magazine.* Before exercise, warm up with gentle movement and dynamic stretches that rehearse what you are about to do; short static stretches can be part of that, but long holds right before hard efforts are best avoided. After exercise, slower static stretches held for around 15 to 20 seconds are a pleasant way to cool down. Either way, stretching is optional extra, not a rule. Few topics in fitness generate as much confident contradiction as stretching. For years, everyone did long static stretches before running. Then studies suggested that might slightly blunt performance, and everyone swapped to leg swings. The truth, as so often, sits in the calm middle, and it's less dramatic than either camp suggests. ## Two kinds of stretching - **Static stretching** means moving into a stretch and holding it still, for example the classic standing calf stretch against a wall. - **Dynamic stretching** means moving through a range of motion in a controlled way: leg swings, arm circles, walking lunges, gentle trunk rotations. ## Before exercise: move first The NHS's [guide to warming up](https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/) is built around moving exercises rather than held stretches: marching on the spot with arm swings, heel digs, knee lifts, shoulder rolls and small knee bends, for at least a few minutes, longer if you feel the need. That fits with what most runners, cyclists and gym-goers find in practice: you feel readier after a few minutes of easy movement that gradually builds towards your activity. For a run, that might be brisk walking, then an easy jog. For a game of padel, some side steps, arm circles and gentle swings. Our page on [whether you need a warm-up](https://zestasy.com/wiki/do-you-need-a-warm-up/) covers the warm-up itself in more detail. ## What about static stretching before? This is where the old advice came from, and where it was later overturned, then partly restored. A 2016 systematic review led by David Behm, summarised by [Memorial University of Newfoundland](https://www.mun.ca/hkr/news-articles/getting-the-most-from-your-stretching-routine.php), concluded that static stretching included within a full warm-up, one that starts with some aerobic activity and finishes with active, sport-specific movement, should not cause significant performance problems. Many of the earlier studies, it noted, used stretches held much longer than people typically do, without a proper warm-up. A later review in [Frontiers in Physiology (2019)](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.01468/full) found that short static stretches, of up to around 60 seconds per muscle, had only trivial effects on strength and power, while prolonged stretching had larger effects. Its authors suggested short static stretches can be part of a warm-up before recreational sport. In everyday terms: a few short stretches inside a proper warm-up are fine if you like them. Long, lingering holds just before you sprint, jump or lift heavy are best saved for later. ## After exercise: the cool-down After a run, ride or session is the natural moment for slower, held stretches. The NHS offers a [simple post-exercise stretching routine](https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/) for the legs and hips, with each stretch held for 15 to 20 seconds, taking around five minutes in total, and describes it as a way to cool down gradually and relax. That is honestly the best way to think about it: a few quiet minutes to let your breathing settle, notice how your legs feel and mark the end of the session. On a summer evening after a run along the water, there are worse ways to spend five minutes. ## Practical guidelines - **Never stretch into pain.** Mild tension is fine; sharp or pinching pain means ease off. - **Breathe.** Holding your breath tends to make everything tighter. - **Don't bounce** in static stretches. - **Keep it short and regular** rather than long and occasional, if flexibility itself is your goal. Our guide to [touching your toes](https://zestasy.com/wiki/touching-your-toes/) is a gentle place to start. - **If you have an injury or medical condition,** the NHS suggests asking a physiotherapist or healthcare professional which stretches suit you. ## FAQ ### Do I have to stretch at all? No. Stretching is optional, and many people enjoy moving without it. A warm-up before harder efforts is the part most guidance emphasises. ### How long should I hold a stretch after exercise? The NHS cool-down routine uses holds of 15 to 20 seconds per stretch. Longer is fine if it feels good and doesn't hurt. ### Is yoga a substitute for stretching? Yoga includes plenty of stretching and a lot more besides. If you enjoy it, it's a lovely way to move. ### What about foam rolling? Some people find it a pleasant part of warming up or cooling down. Like stretching, treat it as an optional extra rather than a requirement. ## Sources - [NHS: How to warm up before exercising](https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/) - [NHS: How to stretch after exercising](https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/) - [Memorial University of Newfoundland: Getting the most from your stretching routine](https://www.mun.ca/hkr/news-articles/getting-the-most-from-your-stretching-routine.php) - [Frontiers in Physiology (2019): Acute Effects of Static Stretching on Muscle Strength and Power](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.01468/full) ## Related - [What is a good warm-up, and do you need one?](https://zestasy.com/wiki/do-you-need-a-warm-up/) - [Can anyone learn to touch their toes?](https://zestasy.com/wiki/touching-your-toes/) - [Do you need to be flexible to start yoga?](https://zestasy.com/wiki/yoga-when-youre-stiff/) - [Why do the first ten minutes of a run feel so bad?](https://zestasy.com/movement/first-ten-minutes-of-a-run/) - [What is active recovery?](https://zestasy.com/wiki/what-is-active-recovery/) - [All Movement answers in the Wiki](https://zestasy.com/wiki/#movement)