Stretching Before and After Workouts: Routines to Keep You Moving

Hi, I’m Kat – physiotherapist and co-founder of Lake Therapy. When it comes to fitness and recovery, stretching before and after workouts is one of the most underrated yet essential habits. It improves posture, increases circulation, boosts flexibility, and helps reduce muscle tension. Whether you’re training for a marathon or starting a new movement routine, regular stretching can support injury prevention, recovery, and overall wellbeing.

At Lake Therapy, we recommend stretching as a daily practice—especially around your workouts. In this guide, I’ll walk you through some of the most effective stretching before and after workouts routines so you can move better, feel better, and stay consistent.

Why Stretching Before and After Workouts Matters

Many people overlook stretching before and after workouts, but it plays a big role in keeping you injury-free and helping your body perform at its best.

Imagine you’ve been sitting at a desk all day, then head straight into a workout. Your muscles are stiff and unprepared—setting the stage for strain or injury. That’s where dynamic stretching comes in. These warm-up movements get your blood flowing, loosen tight spots, and activate the muscles you’re about to use.

After you finish exercising, static stretching is key. It helps your body wind down, reduce tension, and restore length to tired muscles. Even a few minutes of proper stretching before and after workouts can significantly enhance performance and recovery.

Dynamic Stretching Before Workouts: Get Your Body Ready

Dynamic stretching means moving through a full range of motion to prep your joints and muscles. These stretches are perfect before workouts because they increase heart rate, circulation, and muscle readiness.

Here are some effective pre-workout stretches to include in your routine:

• Bodyweight Squats – Activate hips, glutes, and legs.

• High Knees – Warm up the lower body while raising heart rate.

• Leg Swings – Loosen hips and improve flexibility.

• Walking Lunges with Rotation – Engage core and spine with mobility.

• Plank Walk-Outs – Fire up the core while stretching hamstrings.

• Arm Circles – Warm up shoulders and upper back.

• Standing Toe Taps – Stretch hamstrings and engage balance.

• Jumping Jacks – Get the full body moving fast.

• Butt Kicks – Wake up the hamstrings and glutes.

• Hip Openers – Loosen tight hip joints to improve mobility.

Including these dynamic movements in your routine helps maximise the benefits of stretching before and after workouts.

Static Stretching After Workouts: Recover and Rebuild

Once your workout is done, it’s time to slow things down. Static stretching helps lengthen tight muscles, improve flexibility, and support recovery. This part of stretching before and after workouts should never be skipped.

Here are great static stretches to add to your post-workout cooldown:

• Shoulder Stretch – Eases upper back and shoulder tightness.

• Standing Forward Fold – Targets hamstrings and spine.

• Samson Stretch – Opens hip flexors and improves posture.

• Butterfly Stretch – Stretches inner thighs and hips.

• Quad Stretch – Loosens up the front of the thighs.

• Cobra Stretch – Promotes spinal extension and chest opening.

• Knee-to-Chest Stretch – Relieves tension in the lower back.

• Cat/Cow Flow – Mobilises the spine and soothes tension.

• Side Stretch – Stretches obliques and ribcage.

• Calf Stretch – Relieves tension in the lower leg and Achilles.

These are just a few examples, but the key is consistency. Your body thrives when stretching before and after workouts becomes routine.

Flexibility vs Mobility: Why Both Matter in Stretching

It’s easy to confuse flexibility with mobility—but they’re not the same.

• Flexibility refers to how much a muscle can lengthen.

• Mobility is about how freely a joint can move through its range.

When planning stretching before and after workouts, it’s helpful to include exercises that support both. While static stretches improve flexibility, mobility training involves more control and stability.

If you feel restricted in certain areas or notice one side of your body moves differently than the other, it might be time to work on mobility. At Lake Therapy, we can assess your movement patterns and build a plan that targets those imbalances.

Make Stretching Part of Your Everyday Routine

Building the habit of stretching before and after workouts is one of the easiest and most effective ways to take care of your body. It doesn’t have to be complicated—even just five to ten minutes can make a noticeable difference in how you feel and perform.

Still, not all stretches are right for everyone. If you’re dealing with discomfort, recovering from an injury, or just unsure where to start, our team is here to help.

Let’s Build a Stretch Routine That Works for You

At Lake Therapy, we believe stretching should be safe, effective, and tailored to your body. Whether you’re training for a race or just trying to move with less pain, we’ll help you build a plan that fits your goals and lifestyle.

You can book a free physical therapy screening to learn what your body needs, or schedule a 15-minute discovery call to chat with a physio and explore your options.

We’re here to support your movement and recovery—every step of the way.

Warmly,
Kat