Effective Pre- and Post-Workout Stretches for Optimal Performance

Whether you’re hitting the gym, going for a run, or simply staying active through recreational sports, stretching is one of the most overlooked – yet essential – components of any fitness routine. At Emery Physical Therapy, we often see patients with injuries that could have been prevented with a proper stretching routine. Stretching not only prepares your body for movement but also helps it recover faster and stay mobile long-term.

Let’s break down the most effective pre- and post-workout stretches to help you move better, feel stronger, and reduce your risk of injury.

Why Stretch at All?

Stretching improves flexibility, increases blood flow to muscles, and enhances range of motion. When done properly, it can also:

• Improve posture

• Reduce muscle tension and soreness

• Boost circulation and nutrient delivery

• Enhance athletic performance

• Prevent strains and overuse injuries

However, not all stretching is created equal. The type of stretch you do before your workout should be different from what you do after.

Pre-Workout: Dynamic Stretching for Activation

Before a workout, your goal is to wake up your muscles, raise your core temperature, and prime your joints for movement. That’s where dynamic stretching comes in.

Dynamic stretches involve active movements that mimic the exercise or activity you’re about to do. These stretches increase heart rate and stimulate the nervous system, which improves coordination and muscle recruitment.

Here are a few effective dynamic stretches to do before your workout:

1. Leg Swings

• Targets: Hips, hamstrings, glutes

• How to do it: Stand near a wall for support. Swing one leg forward and backward in a controlled manner, then switch sides. Perform 10-15 reps per leg.

2. Arm Circles

• Targets: Shoulders, upper back

• How to do it: Extend arms out to the sides and perform small circles, gradually increasing size. Do 15-20 seconds forward, then reverse.

3. Walking Lunges with a Twist

• Targets: Quads, hip flexors, core

• How to do it: Step forward into a lunge, then twist your torso toward your front leg. Alternate legs for 10-12 reps.

4. Inchworms

• Targets: Hamstrings, calves, shoulders

• How to do it: From standing, hinge at the hips to reach toward the floor. Walk your hands out into a plank, then walk them back. Repeat for 6-8 reps.

5. High Knees or Butt Kicks

• Targets: Calves, glutes, quads

• How to do it: Perform a light jog in place, bringing your knees up or heels to your glutes for 20-30 seconds.

• Post-Workout: Static Stretching for Recovery

  After a workout, your muscles are warm, making it the perfect time to perform static stretching – holding a stretch for 20-30 seconds to allow the muscle to lengthen and relax.

  Static stretching post-workout helps reduce muscle stiffness, promotes circulation, and can decrease soreness. It’s also a great time to mentally cool down and reconnect with your body.

  Here are a few post-workout static stretches we recommend at Emery Physical Therapy:

  1. Hamstring Stretch

  • How to do it: Sit on the floor with one leg extended and the other bent inward. Reach toward your toes on the extended leg and hold. Switch sides.

  2. Quadriceps Stretch

  • How to do it: While standing, grab your ankle behind you and gently pull your heel toward your glutes. Keep your knees close together.

  3. Hip Flexor Stretch

  • How to do it: Kneel on one knee with the opposite foot forward. Press your hips forward slightly while keeping your torso upright. Hold and switch sides.

  4. Chest Stretch

  • How to do it: Stand in a doorway with your arms bent at 90 degrees against the frame. Step forward gently to stretch the front of your shoulders and chest.

  5. Child’s Pose

  • How to do it: Kneel on the floor, sit back on your heels, and extend your arms forward while lowering your torso. A great full-body stretch to finish with.

  • Bonus Tips from Our Physical Therapists

    • Don’t skip stretching just because you’re short on time. Even 5–10 minutes can make a big difference.

    • Never stretch cold muscles statically. Always warm up first.

    • Breathe deeply during static stretches to encourage muscle relaxation.

    • Stretch consistently – not just when you're sore or stiff.

    • Listen to your body. If a stretch causes pain (not just tension), ease out and modify the position.

    • When to Seek Professional Guidance

      If you’re dealing with chronic tightness, limited mobility, or recurring injuries, a personalized stretching and mobility plan from a licensed physical therapist can help. At Emery Physical Therapy, we assess your movement patterns, identify imbalances, and create a customized plan to help you move with more freedom and less pain.

    • Ready to Feel the Difference?

      Stretching is more than just a warm-up or cool-down – it’s a crucial part of optimizing your physical performance and preventing injury. Whether you're an athlete, weekend warrior, or just getting into fitness, integrating the right stretches into your routine can keep your body working at its best.

      If you’d like a personalized stretching routine or have questions about pain and recovery, give us a call at 847-786-2014 or visit us at:

      📍 17W699 Roosevelt Rd, Oakbrook Terrace, IL 60181
      🌐 www.emeryphysicaltherapy.com

      Let’s keep you strong, flexible, and injury-free – one stretch at a time.