Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.



Bull Sharks Linger in Warming Sydney Waters

A man watches large waves on Bondi Beach in Sydney on July 2, 2025, as large swells and high winds hit the east coast of Australia. (Photo by SAEED KHAN / AFP)
A man watches large waves on Bondi Beach in Sydney on July 2, 2025, as large swells and high winds hit the east coast of Australia. (Photo by SAEED KHAN / AFP)
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Bull Sharks Linger in Warming Sydney Waters

A man watches large waves on Bondi Beach in Sydney on July 2, 2025, as large swells and high winds hit the east coast of Australia. (Photo by SAEED KHAN / AFP)
A man watches large waves on Bondi Beach in Sydney on July 2, 2025, as large swells and high winds hit the east coast of Australia. (Photo by SAEED KHAN / AFP)

Bull sharks are lingering off Sydney's beaches for longer periods each year as oceans warm, researchers said Friday, predicting they may one day stay all year.

The predators are migratory, swimming north in winter when Sydney's long-term ocean temperatures dip below 19 degrees Celsius (66 degrees Fahrenheit) to bask in the balmier waters off Queensland.

A team of scientists looked at 15 years of acoustic tracking of 92 tagged migratory sharks in an area including Bondi Beach and Sydney Harbour.

Records show the sharks now spend an average of 15 days longer off Sydney's coast in summer than they did in 2009, said James Cook University researcher Nicolas Lubitz.

"If they're staying longer, it means that people and prey animals have a longer window of overlap with them."

Shark attacks are rare in ocean-loving Australia, and most serious bites are from three species: bull sharks, great whites, and tiger sharks, according to a national database.

There have been more than 1,200 shark incidents around Australia since 1791, of which over 250 resulted in death.

Researchers found an average warming of 0.57C in Bondi for the October-May period between 2006 and 2024, said the study published in the peer-reviewed journal Science of The Total Environment.

Over a longer period, remotely sensed summer sea-surface temperatures in the area rose an average 0.67C between 1982 and 2024, they said.

"If this trend persists, which it likely will, it just means that these animals are going to spend more and more time towards their seasonal distributional limit, which currently is southern and central New South Wales," Lubitz said.

"So it could be that a few decades from now, maybe bull sharks are present year-round in waters off Sydney," he added.

"While the chances of a shark bite, and shark bites in Australia in general, remain low, it just means that people have to be more aware of an increased window of bull shark presence in coastal waters off Sydney."

Climate change could also change breeding patterns, Lubitz said, with early evidence indicating juvenile sharks were appearing in rivers further south.

There was some evidence as well that summer habitats for great whites, which prefer colder waters, were decreasing in northern New South Wales and Queensland, he said.

Tagged sharks trigger an alarm when they swim within range of a network of receivers dotted around parts of the Australian coast, giving people real-time warnings on a mobile app of their presence at key locations.