Before you begin your workout, remember that research on the best pre-workout stretch has been mixed. Still, many experts now favor dynamic stretches, which involve continuous movement to boost blood flow and reduce the risk of injury. Moves like the “world’s greatest stretch,” forward and reverse lunges, and half-kneeling windmills help you warm up effectively and maximize your routine.

After your session, static stretching is key to cooling down and easing post-workout stiffness. Holding positions for 15 to 30 seconds — such as pigeon pose for the hips and glutes or a standing quad stretch for hip flexors — allows muscles to relax and gradually return to a calmer state. This step also promotes faster recovery and prepares you for your next workout.

Overall, committing five to 10 minutes to dynamic stretches beforehand and wrapping up with targeted static moves can significantly improve flexibility and performance. By focusing on the muscles you’ve just worked, you’ll encourage proper repair and cut down on soreness. Adding these simple stretches to your routine can make a world of difference as you work toward your fitness goals.

SOURCE:

• CNN, December 29, 2024
• Mercola, May 17, 2023