Stretch to Success in 2023: The Best Pre- and Post-Workout Stretches to Add to Your Routine

Do you have any fitness-focused New Year’s resolutions for 2023? Perhaps you want to run a marathon, complete your longest bike ride yet or just keep up with your energetic grandchildren. No matter your fitness goals, there is an often overlooked component of success: stretching!

Stretching has a myriad of health benefits, such as improved posture and flexibility, increased energy and released tension. While everyone should stretch to protect their mobility and independence, stretching is especially important for those who regularly perform physical activity. We’ve compiled 21 stretches to try this year that can help support your 2023 New Year’s fitness resolutions!

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Why Do I Need to Stretch When I Exercise?

You might think that stretching seems like an inconvenience or unnecessary time commitment, but “warming up” and “cooling down” your muscles is important for preventing injury, pain and strains. 

Say, for example, you spend eight hours working at your desk then decide to exercise immediately after you finish working. Your muscles, tight from sitting throughout the day, will not be prepared for exercise. They can even become damaged from sudden activity. Stretching prior to exercise helps to reduce the risk of injury. It allows your muscles to loosen up and increases your range of motion.

Stretching after a workout is equally important. Post-workout stretches, also known as maintenance stretches, help to move lactic acid out of your muscles and decrease soreness. These types of stretches can also help blood flow return to a regulated pace. Muscles regain their shape and improve your performance the next time you exercise.

If you find yourself crunched for time before or after a workout, make an effort to incorporate at least a few stretches to get your muscles warmed up or cooled down. These extra minutes of your time spent stretching are well worth it, especially for injury prevention! 

Should I Stretch Before or After A Workout?

Both pre- and post-exercise stretches are important. The two stretching sessions serve separate purposes and thus consist of very different movements. Experts recommend dynamic stretches before a workout and static stretches after a workout. 

Dynamic Stretches: Warm-up Stretches / Pre-Workout Stretches

Dynamic stretches consist of active movements that send muscles and joints through their full range of motion. The goal of dynamic stretching is to increase muscle temperature and reduce stiffness to improve performance and prevent injury. When correctly performed, dynamic stretches improve speed, agility and acceleration during a workout. This can be helpful when striving to complete certain fitness resolutions!

The following movements are some recommended dynamic stretches to complete prior to your workout. Complete two or three rounds of 10 repetitions of each movement as specified for a well-rounded warm up!

1. Squats
Stand with your feet shoulder-width apart. With your toes pointed slightly out, engage your core, bend your knees and push your hips back as you squat down until your thighs are parallel with the ground. Remember to keep your chest up. Hold your hands straight in front or clasp your hands in front — whatever is most comfortable.

2. High knees
Stand with your feet hip-width apart. Maintaining straight posture, lift one knee to your chest, rapidly switching to your other leg. If helpful, begin by jogging in place first. Engage your core as you switch from leg to leg at a jogging or sprinting pace.

3. Leg swings
Standing straight and keeping your hips aligned, swing one leg forward and backward in a single smooth movement. Switch sides and repeat to complete the set (10 swings/leg). You can use a wall, fence, or pole to maintain balance throughout the dynamic exercise. It is also helpful to start with light leg swings first and gradually extend your range of motion throughout the duration of the stretch.

4. Lunges
Start standing straight up. Engage your core and take a big step forward with your right leg, shifting your weight so your heel lands first. Then, lower your body until your right thigh is parallel to the floor and your right shin is vertical. Press into your right heel to drive yourself back to the starting position. Repeat for the left leg.

5. Plank walk-outs
Begin in a standing position with your feet hip-width apart. Bending from your hips, reach down and place your hands flat on the floor in front of your feet. Next, shift your weight onto your hands and begin walking yourself forward until you form a straight line from your head to your heels. Engage your core and keep your hands directly under your shoulders. Hold for your desired rep length before walking backward and returning to starting position.

6. Arm circles
Stand with your feet shoulder-width apart and extend your arms out to the side, parallel with the floor. Circle your arms forward using small, controlled movements. Gradually increase the size of the circles until you feel a stretch in your triceps. Then, reverse the direction of your circles.

7. Standing toe taps
Stand straight with your feet hip-width apart. Reach forward with your right arm. While keeping your legs straight, raise your right leg towards your right hand, tapping your right toew with your hand. Lower your leg and repeat on the left side.

8. Jumping jacks
Begin standing straight with your legs together and arms flat at your sides. Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head. Jump to return back to starting position and repeat.

9. Butt kicks
Start standing straight with your feet hip-width apart and your arms at your side. Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running. Then, rapidly switch to the other side. Remember to keep your shoulders back and core active throughout the duration of this dynamic stretch.

10. Hip circles
Stand straight with your feet hip-width apart. While keeping your hands together in front of your stomach, pull your knee up until it is parallel with the floor. Then, pull the knee back, opening up your hip. Return to starting position and repeat for the other side of your body. 

Static Stretches: Cool-Down Stretches / Post-Workout Stretches 

Static stretching involves stretches that are held for a period of time, usually between 10-60 seconds depending on ability. Unlike dynamic stretches, static stretches are still and do not involve any movement. 

Static stretches after a workout help to gradually slow down the body. They also help tired and constricted muscles return to a more relaxed state. This helps increase flexibility and decrease risk of injury post-workout.

We recommend you try some of the following stretches in your post-workout routine. You don’t have to stretch every muscle, but you should stretch the muscles that are tight from your workout or daily posture. While stretching, you should feel a slight pull with a little discomfort, but not pain. If you can, hold each stretch for 30-60 seconds. 

1. Shoulder stretch
Stand straight with your feet shoulder-width apart. Bring your right arm across the front of your body at chest height. Using the crease of your left arm or hand, support your right arm. Stretch your shoulder and continue facing forward. Hold then repeat with your other side.

2. Toe touch
Stand straight with your feet slightly apart and toes pointing forward. Keeping your legs straight, bend from the hips and reach down toward your toes. Engage your core throughout this exercise and repeat.

3. Samson stretch
Begin by standing straight. While keeping your chest forward and core engaged, step forward with your right foot into a lunge position. Lower your left knee to the ground and extend the right knee forward. Then, clasp your hands together and push out, lifting your arms over your head. Hold  then switch sides. Remember to keep your chest facing forward throughout this static stretch. 

4. Butterfly stretch
Start by sitting on the floor with your back straight and knees bent. Drop your legs to your sides and bring the soles of your feet together. Grasping at either your feet or ankles, slowly lean forward, keeping your back straight. Place your elbows on your thighs and press down gently for the stretch.

5. Quadriceps stretch
For the quad stretch, stand straight with your legs together, knees touching. While standing on one leg, raise your opposite foot using your hand towards your glutes. Hold then repeat, switching legs. You may use a chair or wall to hold yourself steady.

6. Cobra stretch
Begin lying flat with your abdomen on the ground and feet stretched behind you. Bring your hands next to your chest and engage the glutes and back muscles to curl the chest up away from the floor.

7. Knee to chest
Standing tall, lift your right knee up toward your chest, using your hands to pull the knee in towards your belly button. Hold  then lower your knee, returning to start position. Repeat 2 to 4 times for each leg. Remember to engage your core and keep your spine straight during this static stretch.

8. Cat stretch
The cat stretch and cow stretch work in tandem. For the cat stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. Then, round your spine outward and pull your hips forward, gently pulling your chin toward your chest. Hold. You may then move into the cow stretch.

9. Cow stretch
The cow and cat stretch are often combined. For cow stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. Then, press your chest forward and sink your belly toward the floor. Relax your shoulders away from your ears and look straight ahead. Hold before moving into the cat stretch. 

10. Side bend
Stand straight with your feet shoulder-width apart. While engaging your core, lift your hands over your head. Then, bend at your waist to the right and lean toward the floor. Pulling from your core, return to the starting position. Repeat for the other side. 

11. Calf stretch
Using a wall, stand with your right foot slightly in front of your left. Bend your knees slightly. While keeping your back knee straight and your heel on the ground, lean toward the wall. Hold, relax, and then repeat for your other leg.

Physical Therapy Can Help With Your Fitness Goals 

If you have fitness-focused resolutions for 2023, make an additional resolution to stretch before and after each workout. Your body will thank you for it! 

Ready to set fitness goals but aren’t sure where to begin? Our licensed physical therapists can create a personalized exercise plan to help you reach your goals and conquer the new year. Take the first step by visiting one of our 850+ clinics nationwide, or book a virtual appointment with CONNECT.

There are many benefits of stretching, but stretching alone cannot alleviate and prevent all aches and pains. If you are experiencing any type of bodily pain or discomfort, it may be time to see a physical therapist. You can easily schedule a complimentary screening at your local ATI clinic. Start your path to feeling like yourself again.