When is the best time to stretch?
Some people think first thing in the morning is the best time to stretch, to loosen up ready for the day ahead. Other people suspect stretching in the evening is better, when the muscles are already warm from the day’s activities and as a way of relaxing before bed.
The truth is, there is no right answer! (Sorry to disappoint!). Let us put it this way… there is NO BAD TIME TO STRETCH! Just stretch. MORE. Do it. AM. PM. Midday. Midnight. If your physiotherapist has advised that you stretch, I can guarantee they are not fussed about what time of day you are doing it. The majority of people with specific muscle tightness do not stretch often enough, or for long enough to see marked, measurable changes, so the take-home message is that it just needs to get done regularly.
Having said that, here’s some food for though about stretching at different times of the day:
AM STRETCHING:
- Good way to loosen up for the day ahead
- Muscles are “colder” to start with, so ideally perform a short warm-up first
- Positive, active way to start the day
PM STRETCHING:
- Muscles are already warmer from the day – stretching is more effective and safer with warm muscles
- Good way to wind-down and relax at the end of the day
- Combined with good breathing awareness, helps prepare for sleep.
IMPORTANT TIPS:
- Warming up before stretching is important to reduce injury and make stretching more effective
- HOLD static stretches for at LEAST 30 seconds (preferably longer!)
- Stretching AFTER exercise is more beneficial than stretching BEFORE exercise (in fact, stretching before exercise can increase injury and impede performance!)
- BREATHE!
- Dynamic stretches (ie. stretches that involve movement) can be effective too – ask your physio for more info!