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Many of us barely have time to complete our to-do lists or find a spare moment for stretching let alone contemplate the best time to stretch. So it ends up being something that happens when it can. You may swear by early morning stretching or insist that a midday approach is optimal whereas many prefer a stretch routine to wind down before bed. It quickly becomes clear that stretch scheduling is not a one-size-fits-all endeavor.
Experts agree that while there is indeed some flexibility (our apologies) when it comes to the best time to stretch, your decision should ultimately take your lifestyle and your goals into account. Here’s what they suggest to ensure your routine is working for—as well as with—you and your body.
Is There a Best Time of Day to Stretch?
Physical movement affects each of us differently. Depending on your day, “stretching” could take the form of simply bending forward from standing in a stolen moment or a 45-minute vinyasa class.
A recent study published in Biological Rhythms Research found that dynamic stretching (routines that include movement and repetition rather than static holds) leads to increased flexibility when practiced in both the morning and the evening. Another study published in Frontiers notes that although a single ideal exercise time remains elusive, certain areas of the body may be targeted based on your schedule and meal times.
But ultimately, it’s about leveraging whatever time is available to you in a day.
Should I Stretch Before or After Working Out?
While you may consider stretching a primer for the body pre-workout, the opposite tends to be true. According to a 2021 study published in Frontiers, stretching is more beneficial when it comes after gentle movement (think 5 to 10 minutes of walking) or even a full workout.
Is There a “Best” Sort of Stretching?
“There is no magic technique or better way to stretch,” says physical therapist Joe LaVacca, founder of Strength in Motion Physical Therapy. “Practice yoga, Pilates, or just some good old-fashioned strength training! The key is finding things that you can do consistently, comfortably, and with some level of joy.”
In addition to enjoyment, specific goals and measuring your progress can help you stay committed to your stretching regimen—and whatever routine you can commit to is ultimately the best one for you. “Action comes before motivation, so if you know what you are working toward and why you are doing it, the progress will serve as the motivation to continue,” says LaVacca.
Look at simple factors, such as where your hands fall in a Standing Forward Bend, how deep you can comfortably sit in a squat, and how high you can reach your arm overhead or behind your back. Take note and check back again in a couple weeks.
Should You Stretch More (or Differently) If You Sit at a Desk All Day?
How you spend your days affects how you should move your body. If you’re tapping away on your laptop more often than not, a day without stretching likely results in hunched, tight shoulders and tightness in the hip flexors, along with a general lack of energy. In this instance, you may want to prioritize stretch sessions that target your psoas, hamstrings, and chest. In contrast, a day of standing may mean stretching your back, quads, and calves.
Even 10 minutes of morning movement coupled with short breaks for stretching (as a rule of thumb, PTs recommend every 20 minutes) can help keep your limbs loose and your mind focused. Add an evening yoga class, and your body and mind should be pleasant places to be.
Per LaVacca, avoiding stagnancy is your overarching goal. “Ultimately, consistent movement is the biggest key to having freedom of movement, regardless of where you find yourself from 9 to 5 and beyond,” he says.
Should You Have a Morning and Evening Routine?
Choosing the ideal stretches for different times of day is a largely intuitive endeavor. That said, there are some natural patterns.
According to LaVacca, morning practices lend themselves to dynamic stretches and repetition, easing your body toward your “end range,” or the desired length of your specific stretch. “I prefer an active warm- up to start my day, allowing me to have a bit more fun and play with movement,” he says.
Although static holds can be practiced anytime, they also serve as a good signal for your body to wind down at night. So evenings can be about holding positions and poses, focusing on the breath, and leaning into relaxation.
How to Determine the Best Time to Stretch for You
According to LaVacca, the best time to stretch is the time that’s best for you.
“If you find yourself to be an early riser with time to spare before obligations take over, then stretching in the morning can be great,” says LaVacca. “If you find it easier to establish a routine in the evening after work, or before bed, then that will work, too.”
If you’re particularly busy, LaVacca recommends practicing one to two shapes whenever and wherever you find a moment. “In most cases, working 30 to 90 seconds of movement a few times a day is enough to see improvement over the course of several weeks or months,” he says.
In the end, the best time to stretch is any time that you can. But if your aim is to increase flexibility and mobility, interspersing your entire day with intentional attention is likely your best bet.
