When Is The Best Time to Stretch?

In a Nutshell: The best time to stretch is in the morning for dynamic mobility, post-exercise for deeper stretches, and before bed for relaxing static holds. Each time targets different aspects of flexibility and muscle recovery.


  • Stretching first thing in the morning effectively reduces overnight stiffness and energizes the body for the day ahead.
  • Engaging in deeper stretching techniques immediately post-exercise leverages the muscles’ warmed-up state for enhanced flexibility.
  • Conducting static, calming stretches before bedtime aids in winding down and promotes a restful night’s sleep.

The Best Time to Stretch

Have you ever wondered why gymnasts always seem so effortlessly flexible? The answer might lie in their stretching routine, not just their natural talent. 

Tom Merrick, a bodyweight and flexibility coach with a decade of experience, reveals that knowing the optimal times to stretch is the key to unlocking such fluidity and ease of movement. 

“There are three prime times in a day to incorporate stretching,” Merrick explains, “each serving a unique purpose in enhancing flexibility and overall well-being.”

Morning: Wake Up and Stretch Out

“First thing in the morning, your body is stiff,” says Merrick. This is the time for dynamic stretching – movements that actively engage muscles and joints, enhancing blood flow and waking up the body. 

Merrick recommends starting with simple movements, such as leg kicks and arm swings, followed by joint articulations. 

“Give yourself 20 or 30 minutes upon waking, then dive into mobility work. It’s the best way to kickstart your day,” he advises. This form of stretching can range from basic exercises to more structured routines like his five-minute morning mobility routine.

Post-Exercise: Deepen the Stretch

After a workout, when your muscles are warm and more pliable, Merrick’s favorite time to stretch is after a workout. “You’re already warmed up from training, so it’s an excellent time to solidify the range of motion used in your session,” he notes. 

This period is ideal for more intensive stretching techniques like loaded stretches or PNF. “Adding just a little extra time for flexibility work post-training can significantly improve your recovery and flexibility gains,” Merrick adds.

Before Bed: Wind Down with Stretching

As the day comes to an end, Merrick champions a different style of stretching – static holds. “Long static stretches before bed help release the day’s tension and calm the central nervous system,” he explains. 

This type of stretching involves holding a stretch for an extended period, focusing on relaxation and deep breathing. 

It’s not about intensity but about unwinding and preparing the body for a restful night’s sleep. “Focus on areas of tightness, especially the chest and hips, for long-form stretches. But remember, avoid intense stretches that involve a flexed spine before bed,” he cautions.

Personalizing Your Stretching Routine

Merrick’s approach is not one-size-fits-all. He emphasizes the importance of tailoring stretching routines to individual needs. 

“You don’t have to stretch at all three points every day. Just doing one or two can make a significant difference,” he suggests. 

The goal is to experiment and find what feels best for your body.

Conclusion: Stretching as a Lifestyle Choice

In conclusion, according to Tom Merrick, the best times to stretch are in the morning for awakening the body, post-workout for deeper stretching, and before bed for relaxation. 

Integrating these practices into daily life can increase flexibility, enhance performance, and improve overall health. 

Merrick says, “It’s about finding what works for you and consistency. Flexibility is a journey, not just a destination.” 

Adopting a routine that aligns with your daily schedule and physical needs can unlock a world of improved movement and well-being.

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