At Be Well Boston, we often recommend stretching to clients as a way to increase flexibility in restricted muscles, and more generally to simply perform and feel their best. One of the most common questions we hear is:
“Should I stretch before or after my workout?”
It’s a great question — and one that can make a real difference in how your body feels, performs, and recovers. Whether you’re training for a race, staying active at the gym, or simply keeping up with daily movement, knowing when and how to stretch can help prevent injury and support and prolong your massage therapy results.
Stretching Before Exercise: Dynamic Preparation
Before your workout, your muscles and joints need to warm up, not just lengthen.
That’s where dynamic stretching comes in — controlled, movement-based exercises that prepare your body for activity. In my experience, incorporating this warm up will help mentally prepare for exercise as well, essentially getting rid of the chatter of our day and preparing for what should be fun (yes exercise should be fun!).
Benefits of dynamic stretching:
Increases blood flow and muscle temperature, preparing muscles for the work they are about to perform
Activates key muscle groups
Enhances joint mobility
Reduces the risk of injury
Examples of dynamic stretches:
Walking lunges
Leg swings
Arm circles and shoulder rolls
Light jogging in place, jumping jacks (my favorite) or mobility drills like body weight squats
⚠️ Avoid long static stretches before exercise. Holding a stretch for too long when your muscles are cold can temporarily reduce strength and performance.
Stretching After Exercise: Static Recovery
After your workout, your muscles are warm and pliable — the perfect time for static stretching, where you hold a stretch for 20–30 seconds, or even more if you feel comfortable doing so. Personally, I like to hold my post cycling stretches for one minute. That’s when I feel the most physical benefit, as well as properly cool down so I feel more relaxed and focussed moving on with my day.
Benefits of static stretching after activity:
Helps muscles relax and lengthen
Reduces post-workout tightness
Improves flexibility over time
Promotes circulation and recovery
Examples of static stretches:
Hamstring and quadriceps stretch
Calf stretch
Chest and shoulder openers
Hip flexor stretch (kneeling lunge for ex.)
Seated forward fold or child’s pose
Massage Therapy and Stretching: A Perfect Pair
Massage therapy and stretching work hand-in-hand. Regular massage helps reduce muscle tension, break up adhesions, and improve circulation — all of which make your stretching routine more effective.
At Be Well Boston, our therapists specialize in helping clients improve flexibility, recover from activity, and prevent injury. Whether you’re an athlete, an active professional, or simply want to move more comfortably, combining massage and stretching is one of the best ways to support your body.
The Takeaway
Before activity: Use dynamic stretching (movement) to warm up.
After activity: Use static stretching (holding) to cool down.
For long-term benefits: Combine regular stretching with massage therapy.
More posts will follow with videos/pictures of specific stretches, as well as links to Yoga videos that we recommend.
- Jim