Stretching is often overlooked as an unnecessary part of a workout routine. However, it is one of the most critical parts of a routine; helping to prevent injury, improve performance, and support long-term mobility. In this brief article, you’ll learn about dynamic and static stretches, when to do them, and their respective benefits. 

Stretching before and after a workout improves flexibility, increases range of motion, enhances blood flow, and reduces muscle stiffness. Finding dynamic stretches to accompany your warm-up, whether it be for a run or for weightlifting, is so important. Dynamic stretching involves the active tightening of your muscles and the movement of your joints through their full range of motion. Dynamic stretches like leg swings, walking lunges, and arm circles are great for preparing your body for a workout.

After your workout, consider taking time for some static stretches. These stretches involve stretching your muscle as far as it can go without pain, and then holding for a few breaths. Static stretches should be used as part of a cool-down routine as they help prevent injury and aid recovery.  Pull out a yoga mat, like these ones from GoFit, and try some various stretches like the butterfly stretch, and even some yoga poses like child’s pose for your lower back. Remember to focus on your breathing, using exhales to fall deeper into the stretch (but not to the point of pain). And if you aren’t too flexible yet, don’t worry! Try some stretch ropes like these to help you get that good stretch wherever you are in your ability. 

Consistent stretching can even improve posture, movement efficiency, and overall workout quality. Even 5–10 minutes of stretching a day can reduce back pain and increase energy levels, especially for people who work a sedentary job. Putting time into stretching is an investment into how your body feels, moves, and performs every day! By making mobility a consistent part of your routine, you set yourself up for better workouts, faster recovery, and long-term health that you can feel.