Stretching Routine: Before and After Your Workouts

Most people skip stretching entirely. Or they do a few half-hearted arm swings, call it a warm-up, and jump straight into heavy sets.

That works until it doesn't. Tight hips, stiff shoulders, nagging lower back pain, and movements that feel restricted even at light loads are all signs that your body is asking for more prep work and better recovery.

A good stretching routine is not complicated. It takes about 5 minutes before your workout and 5 minutes after. The payoff is better range of motion, cleaner reps, and fewer sessions lost to preventable tightness and soreness.

This guide gives you the exact stretches and sequences to use before and after training, plus mobility drills that make your big lifts feel smoother over time.

TL;DR

• Use dynamic stretches before workouts to warm up muscles and joints. Never static stretch cold muscles before lifting.
• Use static stretches after workouts to cool down and restore range of motion.
• Add mobility drills (hips, shoulders, thoracic spine) 2-3x per week to improve lifting positions.
• A 5-minute warm-up flow and a 5-minute cool-down flow are included below, ready to use.
• Build stretching into your plan with the Free Workout Planner so it actually happens consistently.

Why Stretching Matters

Stretching is not just about being "flexible." It is about putting your body in better positions so you can train harder, recover faster, and stay injury-free longer.

Here is what a consistent stretching routine actually does for you:

• Improves range of motion. Better range of motion means deeper squats, fuller presses, and more muscle activation on every rep.
• Reduces post-workout stiffness. Cooling down with static stretches helps your muscles return to resting length faster, which cuts down on that locked-up feeling the next morning.
• Prepares your nervous system. Dynamic stretches signal your body that it is time to work. They increase blood flow, raise tissue temperature, and improve coordination before you touch a weight.
• Supports long-term joint health. Tight muscles pull on joints unevenly. Over time, that creates compensations, pain, and limitations that could have been avoided with basic mobility work.

You do not need to become a contortionist. You just need enough flexibility and mobility to move well through the exercises in your workout routine.

If you are brand new to training, pair this guide with How to Start Working Out to build a complete foundation.

Dynamic Stretches (Pre-Workout)

Dynamic stretches are controlled, active movements that take your joints through their full range of motion. They warm up the muscles you are about to use without reducing force output the way long static holds can before lifting.

Do these before every training session. Keep each movement smooth and deliberate. No bouncing, no forcing.

Upper Body Dynamic Stretches

1. Arm Circles Target: Shoulders, rotator cuff

• Stand tall with arms extended straight out to the sides.
• Make small circles forward for 10 reps, then gradually increase the size of the circles.
• Reverse direction for 10 reps.

Duration: 20 seconds total (10 forward, 10 backward)

2. Cat-Cow Target: Spine, upper back, core

• Start on all fours with wrists under shoulders and knees under hips.
• Inhale and arch your back, dropping your belly toward the floor (cow). Look slightly up.
• Exhale and round your back toward the ceiling, tucking your chin to your chest (cat).
• Move slowly and match each position to your breath.

Duration: 8-10 reps (one inhale-exhale cycle is one rep)

3. Inchworms Target: Hamstrings, shoulders, core, chest

• Stand tall, then hinge forward and place your hands on the floor (bend your knees slightly if needed).
• Walk your hands out to a push-up position. Pause for a second.
• Walk your hands back toward your feet and stand up.
• Keep your core tight throughout the movement.

Duration: 5-6 reps

4. Band Pull-Aparts (or Towel Pull-Aparts) Target: Rear delts, upper back, shoulder stabilizers

• Hold a resistance band or towel at shoulder width with arms extended in front of you.
• Pull the band apart by squeezing your shoulder blades together until the band touches your chest.
• Return slowly to the start position.
• Keep a slight bend in your elbows.

Duration: 10-12 reps

5. Thoracic Rotations (Quadruped) Target: Upper back, thoracic spine

• Start on all fours. Place one hand behind your head.
• Rotate your upper body to open your elbow toward the ceiling as far as comfortable.
• Return and rotate your elbow down toward your opposite hand.
• Keep your hips still and only rotate through your upper back.

Duration: 6-8 reps per side

Lower Body Dynamic Stretches

1. Leg Swings (Front to Back) Target: Hip flexors, hamstrings, glutes

• Stand next to a wall or rack for balance.
• Swing one leg forward and backward in a controlled arc. Let momentum build gradually.
• Keep your torso upright and your standing leg slightly bent.

Duration: 10-12 swings per leg

2. Leg Swings (Side to Side) Target: Adductors, hip abductors

• Face a wall or rack and hold on for balance.
• Swing one leg across your body and then out to the side in a smooth, controlled motion.
• Keep the movement within a comfortable range. Let it increase naturally.

Duration: 10-12 swings per leg

3. Hip Circles Target: Hip joint, glutes, hip flexors

• Stand on one leg (hold a wall if needed).
• Lift your opposite knee to hip height and draw large circles with your knee, opening and closing the hip.
• Do circles in both directions.

Duration: 8 circles each direction, per leg

4. Walking Lunges Target: Quads, glutes, hip flexors

• Step forward into a lunge, dropping your back knee toward the floor.
• Push through your front heel to step forward into the next lunge.
• Keep your chest tall and your front knee tracking over your toes.

Duration: 8-10 steps total (4-5 per leg)

5. World's Greatest Stretch Target: Hip flexors, hamstrings, thoracic spine, groin, ankles

• Step into a deep lunge with your right foot forward.
• Place your left hand on the floor inside your right foot.
• Rotate your right arm toward the ceiling, opening your chest. Hold for 2 seconds.
• Return your hand to the floor and repeat on the other side.

Duration: 4-5 reps per side

This is one of the most effective single stretches you can do. It hits almost everything in one movement. If you only have time for one dynamic stretch, make it this one.

Full Body Warm-Up Flow

Here is a ready-to-use 5-minute warm-up sequence. Do these in order before any training session, whether you are lifting weights, doing bodyweight exercises at home, or heading into a full gym session.

Total time: approximately 5 minutes.

Start slow. By the end of this sequence, your heart rate should be slightly elevated, your joints should feel lubricated, and your muscles should feel ready to work. From here, you can go straight into your first working sets (or do 1-2 lighter warm-up sets of your first exercise).

Static Stretches (Post-Workout)

Static stretches are held positions where you lengthen a muscle and hold it for a set amount of time. These are ideal after your workout when your muscles are warm and your nervous system is winding down.

Static stretching before lifting can temporarily reduce force production. Save it for the cool-down.

Upper Body Static Stretches

1. Chest Doorway Stretch Target: Pecs, front delts

• Stand in a doorway with your arm bent at 90 degrees, forearm resting against the door frame at shoulder height.
• Step forward with one foot until you feel a gentle stretch across your chest and front shoulder.
• Keep your core engaged and avoid arching your lower back.

Hold: 30 seconds per side

2. Cross-Body Shoulder Stretch Target: Rear delts, upper back

• Bring one arm across your body at chest height.
• Use your opposite hand to gently pull the arm closer to your chest.
• Keep your shoulder down, not shrugged up toward your ear.

Hold: 30 seconds per side

3. Overhead Triceps Stretch Target: Triceps, lats

• Raise one arm overhead and bend the elbow, reaching your hand down between your shoulder blades.
• Use your opposite hand to gently press the elbow back.
• Stand tall and avoid flaring your ribs.

Hold: 30 seconds per side

4. Neck Side Stretch Target: Upper traps, neck

• Tilt your head to one side, bringing your ear toward your shoulder.
• Let gravity do the work. You can place your hand gently on the side of your head for a deeper stretch, but do not pull.
• Keep your opposite shoulder relaxed and down.

Hold: 20-30 seconds per side

5. Child's Pose Target: Lats, lower back, shoulders

• Kneel on the floor and sit your hips back toward your heels.
• Extend your arms forward on the floor and lower your chest toward the ground.
• Breathe deeply and let your back relax into the stretch.

Hold: 30-45 seconds

Lower Body Static Stretches

1. Standing Quad Stretch Target: Quadriceps, hip flexors

• Stand on one leg (hold a wall for balance if needed).
• Grab your opposite ankle behind you and pull your heel toward your glute.
• Keep your knees close together and your pelvis tucked slightly forward.

Hold: 30 seconds per side

2. Seated Hamstring Stretch Target: Hamstrings, lower back

• Sit on the floor with one leg extended and the other bent, foot resting against your inner thigh.
• Hinge forward at the hips (not the lower back) and reach toward your toes.
• Stop when you feel a solid stretch in the back of your thigh. Do not round your back aggressively.

Hold: 30 seconds per side

3. Pigeon Pose Target: Glutes, hip rotators, hip flexors

• From a push-up position, bring one knee forward and place it behind the same-side wrist.
• Extend your back leg straight behind you. Lower your hips toward the floor.
• Keep your hips square. You should feel a deep stretch in the front leg's glute.

Hold: 30-45 seconds per side

4. Figure-Four Stretch (Supine) Target: Glutes, piriformis, outer hip

• Lie on your back. Cross one ankle over the opposite knee.
• Pull the bottom leg toward your chest until you feel a stretch in the crossed leg's glute.
• Keep your head and shoulders relaxed on the floor.

Hold: 30 seconds per side

5. Standing Calf Stretch Target: Calves (gastrocnemius and soleus)

• Stand facing a wall with one foot forward and one foot back.
• Keep the back leg straight and press your heel into the floor. Lean gently forward until you feel a stretch in the back calf.
• For the soleus (deeper calf muscle), slightly bend the back knee while keeping the heel down.

Hold: 20-30 seconds per side (straight leg and bent leg)

Cool-Down Routine

Here is a 5-minute post-workout cool-down sequence. Do these in order after your final working set. Your muscles are warm, so you will get the most benefit from these holds right now.

Total time: approximately 5 minutes.

Breathe slowly and deeply throughout. This is not the time to push for maximum flexibility. You are bringing your body back down to baseline, reducing muscle tension, and giving your nervous system the signal that the hard work is done.

If you want a more structured recovery plan, check out our guide on rest days and recovery.

Mobility Drills for Lifting

Mobility is different from flexibility. Flexibility is passive (how far a muscle can stretch). Mobility is active (how well you can control movement through a range of motion under load).

If your squat feels tight at the bottom, or your overhead press gets restricted at lockout, mobility drills will help more than static stretching. These drills teach your body to own the positions that matter for lifting.

Add 2-3 of these drills to your warm-up or do them on rest days.

Hip Mobility

1. 90/90 Hip Rotation

Sit on the floor with both legs bent at 90 degrees, one in front and one to the side. Your front shin should be parallel to your torso. Rotate your hips to switch which leg is in front, keeping your chest tall. Move slowly and control the transition.

• Keep your back straight throughout the rotation.
• Aim for full contact of both knees with the floor on each side.
• Do 6-8 transitions total.

This drill improves hip internal and external rotation, which directly helps your squat depth and lunge stability.

2. Half-Kneeling Hip Flexor Stretch with Reach

Kneel on one knee with the other foot flat in front of you. Squeeze the glute on the kneeling side and shift your hips slightly forward. Then reach the same-side arm overhead and lean gently away from the kneeling leg.

• Keep your ribs down and avoid arching your lower back.
• You should feel a deep stretch in the front of the kneeling hip.
• Hold for 30 seconds per side, 2 rounds.

3. Deep Squat Hold

Stand with feet slightly wider than shoulder-width. Squat as deep as you can with your heels on the floor. Hold the bottom position. Use a doorframe or rack to hold onto if balance is an issue.

• Push your knees out over your toes.
• Keep your chest up and breathe deeply.
• Work up to a 60-second hold. Start with 20-30 seconds.

Browse our exercise library for squat variations that match your current mobility level.

Shoulder Mobility

1. Wall Slides

Stand with your back, head, and arms flat against a wall. Your arms should be in a "goalpost" position (elbows at 90 degrees, upper arms at shoulder height). Slowly slide your arms up the wall overhead, then back down.

• Keep your lower back pressed against the wall. If it arches away, you are going too high.
• Move slowly and focus on keeping contact with the wall at all times.
• Do 8-10 reps.

This drill exposes shoulder and thoracic mobility restrictions that limit your overhead pressing.

2. Band Dislocates (or Dowel Pass-Throughs)

Hold a resistance band or broomstick with a wide grip in front of your hips. Keeping your arms straight, slowly raise it overhead and behind your back in a smooth arc.

• Start with a very wide grip and narrow it over weeks as your mobility improves.
• Move slowly, especially through the overhead portion.
• Do 8-10 reps.

3. Prone Y-T-W Raises

Lie face down on the floor. Raise your arms into a Y position (angled overhead), then a T position (straight out to the sides), then a W position (elbows bent, squeezing shoulder blades). Hold each position for 3-5 seconds.

• Keep your forehead on the floor and your neck neutral.
• Focus on squeezing your upper back muscles, not just lifting your arms.
• Do 5 reps of each letter.

Thoracic Spine Mobility

1. Foam Roller Thoracic Extensions

Lie on a foam roller positioned across your upper back (just below your shoulder blades). Support your head with your hands. Gently extend backward over the roller, then curl back up.

• Move the roller to different positions along your upper back (not your lower back).
• Do not force the range of motion. Let it increase over sessions.
• Do 8-10 extensions at 2-3 different positions on the upper back.

2. Open Book Rotations

Lie on your side with knees bent at 90 degrees and stacked. Extend both arms in front of you, palms together. Open your top arm like a book, rotating through your upper back until it reaches (or gets close to) the floor on the other side. Follow your hand with your eyes.

• Keep your knees stacked and your lower back still. All rotation comes from the thoracic spine.
• Hold the open position for 2-3 seconds and breathe.
• Do 6-8 reps per side.

3. Bench Thoracic Stretch (Prayer Stretch)

Kneel in front of a bench or chair. Place your elbows on the bench with your palms together. Sit your hips back toward your heels and let your chest sink toward the floor between your arms.

• Keep your lower back neutral, not hyperextended.
• You should feel a stretch through your lats and upper back.
• Hold for 30 seconds, 2-3 rounds.

Good thoracic mobility makes overhead pressing, front squats, and even bench press feel dramatically better. If you are working on progressive overload, better mobility means better positions, which means more effective reps.

For a complete mobility-focused program, explore our Yoga and Mobility routines.

How Often to Stretch

Daily stretching is fine. Light static stretching and basic dynamic movements will not impair recovery. In fact, gentle stretching on rest days can help reduce stiffness and maintain the range of motion you have been building.

Here is a practical frequency guide:

• Dynamic warm-up: Every training session. Non-negotiable. This is your 5-minute pre-workout flow.
• Static cool-down: Every training session (or at least on your hardest days). This is your 5-minute post-workout sequence.
• Mobility drills: 2-3 times per week. You can do these as part of your warm-up, on rest days, or as a standalone 10-15 minute session.
• Dedicated flexibility work: If flexibility is a specific goal (deeper squat, better overhead position), add 10-15 minutes of focused stretching 3-4 times per week.

Match your stretching to your training. If you train 3 days a week, you should be doing your dynamic warm-up and static cool-down on all 3 of those days. Add mobility work on 2 of your off days.

You do not need to dedicate an entire session to stretching unless you have serious mobility limitations. Most people get everything they need from consistent warm-ups, cool-downs, and a few minutes of targeted mobility work each week.

FAQ

Does stretching actually prevent injuries?

Stretching alone does not make you injury-proof. But a proper dynamic warm-up raises tissue temperature, improves coordination, and prepares your muscles for the work ahead, which does reduce your risk of strains and pulls. The biggest injury prevention tool is still smart programming and good form.

Should I stretch cold muscles?

Not with static stretches. Static stretching cold muscles is less effective and can feel uncomfortable. Save static holds for after your workout when muscles are warm. Dynamic stretches are designed for cold muscles because they use movement to generate heat gradually.

How long should I hold a static stretch?

20-45 seconds is the sweet spot for most people. Research shows that holding beyond 60 seconds offers diminishing returns for general fitness. If you are working on a particularly tight area, 2 rounds of 30 seconds is more effective than 1 round of 60 seconds.

Is yoga enough for my stretching routine?

Yoga can absolutely cover your flexibility and mobility needs if you practice consistently. However, yoga classes are often longer and less targeted than the specific warm-up and cool-down flows here. If you prefer yoga, make sure your practice includes dynamic movement before your lifting sessions, not just static holds. Check out our Yoga and Mobility routines for options that complement strength training.

Can I stretch on rest days?

Yes. Light stretching and mobility work on rest days is one of the best things you can do for recovery. It promotes blood flow, reduces stiffness, and helps maintain the range of motion gains you are building during the week. Keep it gentle. Rest day stretching should feel restorative, not like another workout.

Will stretching make me weaker before lifting?

Long static stretching holds (60+ seconds) before lifting can temporarily reduce maximum force output. That is why this guide recommends dynamic stretches before training and static stretches after. Short dynamic movements prime your muscles without reducing power or strength. If you follow the warm-up flow above, you will feel more prepared, not weaker.

Add Stretching to Your Plan

You now have the stretches, the sequences, and the schedule. The next step is making stretching a built-in part of your training, not something you "try to remember."

Here is how to put it all together:

• Use the Free Workout Planner to build a complete plan that includes warm-up and cool-down time in every session.
• Download the LoadMuscle app to track your workouts and keep your stretching routine attached to your training days.
• Browse our workout routines for programs that pair well with the mobility work in this guide.
• If you are just getting started, read How to Start Working Out for a complete beginner roadmap.
• Already training but want to push your results further? Check out our Progressive Overload Guide to make sure your strength work is moving forward while your mobility catches up.

Stretching is not glamorous. Nobody posts their 5-minute cool-down on social media. But the people who do it consistently are the ones who train pain-free for years, hit deeper positions under load, and recover faster between sessions.

Five minutes before. Five minutes after. That is the whole system.