Let's talk about stretching. Not whether you should do it (you should), but when and how you should do it.
The Tale of Two Stretches
Think of stretching as having two distinct personalities, each with their own job to do:
Dynamic Stretching is your energetic warm-up buddy. These are controlled movements that take your joints through their full range of motion – leg swings, arm circles, walking lunges, high knees. You're moving constantly, gradually increasing the intensity.
Static Stretching is your calm, reflective cool-down companion. These are the stretches you hold for 15-60 seconds – touching your toes, pulling your heel to your glutes, reaching across your chest. You find a position and stay there.
Both have their place, but timing matters.
What Science Tells Us About Timing
Dynamic stretching primes your nervous system for action. It increases blood flow to working muscles, elevates your core temperature, and mimics the movement patterns you're about to perform. Studies show it can actually improve performance, particularly in activities requiring power and speed.
Here's where it gets interesting. Static stretching before activity can actually (very minimally) decrease your power output and reduce your strength. A comprehensive review published in the Scandinavian Journal of Medicine & Science in Sports found that static stretching before exercise reduced strength by up to 8% and power by up to 4%.
Why? When you hold a static stretch, you're essentially telling your nervous system to relax. Your muscles become more compliant, but they also become less responsive. It's like trying to sprint right after a deep tissue massage.
The Pre-Activity Protocol: Get Your Engine Running
Before any workout, spend 5-10 minutes with dynamic movements. Think of it as starting your car on a cold morning. You wouldn't immediately floor it, right?
Match your movements to your activity. Going for a run? Focus on leg swings and walking lunges. Upper body workout? Emphasize arm circles and torso rotations. (We include these in the training app, already selected for you!)
The Post-Activity Protocol: Time to Restore
After you've pushed your limits and conquered your workout, now is when static stretching shines. Your muscles are warm, your nervous system is still activated from exercise, and this is the perfect time to work on improving flexibility and range of motion.
Post-exercise static stretching can help reduce muscle tension, potentially decrease soreness, and improve flexibility over time. The key is consistency – you won't see dramatic changes after one session, but stick with it for weeks and months, and you'll notice the difference.
Hold each stretch at a comfortable tension – you should feel it, but it shouldn't be painful. Breathe normally and try to relax into each position.
How Often Should You Stretch?
Here's the honest answer: it depends on your goals and your body.
For general fitness and injury prevention: Dynamic stretching before every workout, static stretching after every workout. This is your baseline.
If you're dealing with tight areas or mobility issues: Add 10-15 minutes of static stretching on your rest days, focusing on your problem spots. Consistency trumps intensity here.
If you're an athlete or serious enthusiast: Consider adding sport-specific dynamic movements and targeted static stretching based on your activity demands.
The Bottom Line for Back 40 Athletes
You don't need to become a stretching expert overnight. Start with this simple rule: move before you move hard, stretch after you've moved hard.
Your body is designed for adventure – whether that's keeping up with your kids, crushing your next hiking goal, or simply feeling strong. Proper stretching timing is just one more tool to help you show up fully for whatever life throws your way.
Now get out there and move with purpose.
Ready to take your fitness to the next level? Our coaching team can help you build a complete movement practice tailored to your goals and lifestyle. [Learn more about our training programs here.]
Back in the 90s, I would static stretch before my runs and sometimes I would actually hurt myself. I learned about dynamic stretching at that running camp I helped work 3 summers in Blacksburg Virginia. It was incorporated each run especially the early morning ones. I still incorporate about 5 minutes worth prior to my runs these days. Have not static stretched for years even though I know I should.