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.



Firefighters Battle a Wildfire Burning Out of Control on the Greek Island of Chios

A firefighting helicopter during firefighting operations on Chios Island, Greece, 24 June 2025. EPA/KOSTAS KOURGIAS
A firefighting helicopter during firefighting operations on Chios Island, Greece, 24 June 2025. EPA/KOSTAS KOURGIAS
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Firefighters Battle a Wildfire Burning Out of Control on the Greek Island of Chios

A firefighting helicopter during firefighting operations on Chios Island, Greece, 24 June 2025. EPA/KOSTAS KOURGIAS
A firefighting helicopter during firefighting operations on Chios Island, Greece, 24 June 2025. EPA/KOSTAS KOURGIAS

Hundreds of firefighters backed up by aircraft were battling a wildfire burning out of control for the third day on the eastern Aegean island of Chios Tuesday, with authorities issuing multiple evacuation orders.

Towering walls of flames tore through forest and agricultural land on the island, where authorities have declared a state of emergency and have sent firefighting reinforcements from Athens, the northern city of Thessaloniki and the nearby island of Lesbos, said the Associated Press.

By Tuesday morning, the fire department said 444 firefighters with 85 vehicles were tackling the blaze on scattered fronts. Eleven helicopters and two water-dropping planes were providing air support.

Emergency services have issued evacuation orders for villages and settlements in the area since Sunday, when fires broke out near the island’s main town. The fire department has sent an arson investigation team to Chios to examine the cause of the blaze.

“We are faced with simultaneous fires in multiple, geographically unconnected parts of the island — a pattern that cannot be considered coincidental,” Climate Crisis and Civil Protection Minister Giannis Kefalogiannis said Monday from Chios. Authorities, he said, were “very seriously examining the possibility of an organized criminal act, in other words arson.”

The minister said police forces on the island had been reinforced, while military patrols had been doubled.

“Whoever thinks that they can play with the lives of citizens and cause chaos with premeditated actions will be led to court,” Kefalogiannis said. “Arson is a serious crime and will be dealt with as such.”

Wildfires are frequent in Greece during its hot, dry summers. In 2018, a massive fire swept through the seaside town of Mati, east of Athens, trapping people in their homes and on roads as they tried to flee. More than 100 died, including some who drowned trying to swim away from the flames.