Experts Advise Dynamic Stretching Before Workouts to Boost Performance

A comprehensive review of 23 studies involving 627 athletes from various sports such as gymnastics, swimming, wrestling, dance, and running reveals that the timing and type of stretching significantly impact workout outcomes. Static stretching, where muscles are held in a fixed position for extended periods, improves flexibility by about 3% compared to baseline and 2% over control groups. However, holding static stretches for over 60 seconds can temporarily reduce strength and speed immediately after stretching, despite increasing flexibility by approximately 6%. For warming up before intense exercise, dynamic stretching, active movements that take joints through their natural range of motion like walking lunges or arm circles, is recommended. This method slightly enhances performance by about 0.5% and prepares muscles without causing the temporary strength loss associated with static stretches.

Athletes should tailor their stretching routines to their specific goals. Those engaged in sports requiring exceptional flexibility, such as dance, gymnastics, or martial arts, benefit from long static stretches. Conversely, individuals preparing for strength training, sprinting, or high-intensity workouts should reserve static stretching for post-exercise or separate mobility sessions, focusing instead on dynamic warm-ups beforehand. Experts emphasize that stretching is only one component of a healthy movement routine, which should also include strength training through full ranges of motion, proper recovery, adequate hydration, and consistent daily movement habits. Adjusting the order of stretching, favoring dynamic stretches before workouts and static stretches afterward, can significantly improve both how one feels and performs during exercise.