Stretching Guide: Before and After Workouts for Peak Performance

Dynamic Stretching (Movement-Based)

What it is: Active movements that take joints and muscles through their full range of motion

Benefits:

• Increases blood flow and muscle temperature
• Activates neuromuscular system
• Improves dynamic flexibility
• Enhances power and performance
• Reduces injury risk

Best for: Pre-workout warm-up

Duration: 5-10 minutes before activity

Static Stretching (Hold Position)

What it is: Holding a stretch position for 15-60 seconds

Benefits:

• Increases flexibility and range of motion
• Reduces muscle tension
• Promotes relaxation and recovery
• Improves muscle length over time

Best for: Post-workout cool-down, separate flexibility sessions

Duration: 10-15 minutes after activity or standalone

PNF Stretching (Proprioceptive Neuromuscular Facilitation)

What it is: Contract-relax technique for advanced flexibility

Benefits:

• Rapid flexibility improvements
• Greater range of motion gains
• Enhanced muscle relaxation

Best for: Dedicated flexibility work with partner or resistance

Duration: 2-4 sets of 5-10 second contractions + 20-30 second stretches

Ballistic Stretching (Bouncing)

What it is: Using momentum to push beyond normal range

Note: Generally not recommended for most people

Risk: Can trigger protective muscle contraction, increase injury risk

Exception: Sport-specific training for advanced athletes under supervision

The Perfect Pre-Workout Warm-Up (10-15 minutes)

Phase 1: General Warm-Up (3-5 minutes)

• Light cardio to raise heart rate and body temperature
• Jogging, cycling, jumping jacks, rowing
• Start at 50% effort, gradually increase to 70%
• Should break light sweat

Phase 2: Dynamic Stretching (5-7 minutes)

• Movement-based stretches through full range of motion
• Focus on muscle groups you'll use
• 10-12 reps per movement (or 30 seconds per side)
• Controlled, rhythmic movements (not jerky)

Phase 3: Specific Activation (2-3 minutes)

• Light versions of workout movements
• Activates neural pathways
• Example: bodyweight squats before barbell squats

Lower Body Dynamic Stretches

1. Leg Swings (Front-to-Back)

• Stand on one leg, swing other leg forward and back
• Keep leg straight, control the movement
• 10-15 swings each leg
• Targets: Hip flexors, hamstrings, glutes

2. Leg Swings (Side-to-Side)

• Face support, swing leg across body and out to side
• Keep hips facing forward
• 10-15 swings each leg
• Targets: Hip adductors, abductors, IT band

3. Walking Lunges with Twist

• Lunge forward, rotate torso toward front leg
• Maintain upright posture
• 10-12 lunges per leg
• Targets: Quads, glutes, hip flexors, core

4. High Knees

• Jog in place, driving knees to chest height
• Pump arms vigorously
• 30 seconds
• Targets: Hip flexors, core, cardiovascular system

5. Butt Kicks

• Jog in place, kick heels to glutes
• Quick, light contact
• 30 seconds
• Targets: Hamstrings, cardiovascular system

6. Walking Hamstring Sweeps

• Step forward, keep leg straight, reach for toes
• Return to standing, repeat other leg
• 8-10 reaches per leg
• Targets: Hamstrings, calves

7. Leg Cradles

• Step forward, pull knee to chest, then open hip
• Hug shin to chest in figure-4 position
• 8-10 per leg
• Targets: Hip external rotators, glutes

Upper Body Dynamic Stretches

1. Arm Circles

• Small to large circles, forward and backward
• Keep core engaged, shoulders down
• 10 circles each direction
• Targets: Shoulders, upper back

2. Arm Crossovers

• Swing arms across chest and back out wide
• Alternate high and low crossovers
• 15-20 swings
• Targets: Chest, shoulders, upper back

3. Cat-Cow Stretches

• On hands and knees, alternate arching and rounding spine
• Move slowly with breath
• 10-12 repetitions
• Targets: Spine, core, hip flexors

4. Torso Twists

• Feet shoulder-width apart, rotate torso side to side
• Let arms swing naturally
• 20-30 twists
• Targets: Core, obliques, thoracic spine

5. Inch Worms

• Bend at waist, walk hands out to plank, walk feet to hands
• Keep legs as straight as comfortable
• 6-8 repetitions
• Targets: Hamstrings, shoulders, core

Full Body Dynamic Movements

1. World's Greatest Stretch

• Lunge position → elbow to instep → rotation → reach up
• Combines multiple movement patterns
• 5-6 per side
• Targets: Hip flexors, hamstrings, thoracic spine

2. Scorpion Stretches

• Lie face down, rotate leg across body to opposite side
• Keep shoulders on ground
• 8-10 per side
• Targets: Hip flexors, spinal rotation, glutes

3. Bear Crawls

• Hands and feet on ground, crawl forward/backward
• Keep hips low, core engaged
• 20-30 seconds
• Targets: Full body coordination and mobility

Static Stretching Guidelines

• When: Immediately after cool-down or within 15 minutes of finishing
• Duration: Hold each stretch 15-60 seconds
• Repetitions: 2-4 sets per muscle group
• Intensity: Stretch to mild tension, never pain
• Breathing: Deep, relaxed breathing throughout
• Progression: Gently deepen stretch on exhales
• Focus: Major muscle groups worked during session

Lower Body Static Stretches

1. Hamstring Stretch (Seated or Standing)

• Sit with one leg extended, reach toward toes
• Keep back straight, hinge from hips
• 30-45 seconds per leg

2. Quadriceps Stretch (Standing)

• Stand on one leg, pull heel to glutes
• Keep knees together, hips neutral
• 30-45 seconds per leg

3. Hip Flexor Stretch (Lunge Position)

• Half-kneeling position, shift hips forward
• Keep torso upright, squeeze glute
• 30-45 seconds per side

4. Pigeon Pose (Hip External Rotators)

• One leg bent in front, other extended back
• Sink hips toward ground
• 45-60 seconds per side

5. Calf Stretch (Wall Lean)

• Hands on wall, one leg back with heel down
• Keep back leg straight, then bend for soleus
• 30 seconds straight, 30 seconds bent per leg

6. Glute Stretch (Figure-4)

• Lie on back, ankle on opposite knee
• Pull leg toward chest
• 30-45 seconds per side

7. IT Band/TFL Stretch

• Cross one leg behind other, lean to opposite side
• Feel stretch on outside of hip/thigh
• 30-45 seconds per side

Upper Body Static Stretches

1. Chest Stretch (Doorway or Wall)

• Arm on doorframe at 90 degrees, rotate body away
• Adjust height for different chest fibers
• 30-45 seconds per side

2. Shoulder Stretch (Cross-Body)

• Pull arm across chest with opposite hand
• Keep shoulders down and relaxed
• 30-45 seconds per arm

3. Triceps Stretch (Overhead)

• Reach arm overhead, bend elbow, pull with other hand
• Keep torso upright
• 30-45 seconds per arm

4. Upper Back Stretch (Cat Stretch)

• Interlock fingers, push hands forward, round upper back
• Tuck chin, feel stretch between shoulder blades
• 30-45 seconds

5. Lat Stretch (Overhead Side Bend)

• Reach arm overhead, lean to opposite side
• Keep hips stable
• 30-45 seconds per side

6. Neck Stretches

• Gently tilt head to side, forward, rotation
• Never force or circle neck
• 20-30 seconds each direction

Core and Spine Static Stretches

1. Child's Pose (Spine and Shoulders)

• Knees wide, sit back on heels, arms extended forward
• Relax completely into stretch
• 60-90 seconds

2. Cobra or Sphinx Pose (Abdominals and Hip Flexors)

• Lie face down, press up onto forearms or hands
• Gentle spinal extension
• 30-45 seconds

3. Spinal Twist (Lying)

• Lie on back, drop knees to one side
• Keep shoulders on ground
• 45-60 seconds per side

Dedicated Flexibility Sessions

For serious flexibility improvements, add dedicated sessions:

• Frequency: 3-5 times per week (separate from workouts)
• Duration: 20-45 minutes
• Format: Gentle warm-up + static/PNF stretching + relaxation
• Best time: Evening or on rest days
• Progression: Gradually increase hold time and range of motion

Yoga and Mobility Work

• Yoga: Combines flexibility, strength, balance, and mindfulness
• Mobility drills: Active range of motion development
• Pilates: Core strength with flexibility emphasis
• Tai Chi: Flowing movements for flexibility and balance