How to Figure Out the Best Time of Day to Stretch

Choosing the right time to stretch can make a huge difference in your flexibility gains and range of motion

Share

Save

(Photo: Ayana Underwood/Canva)

Many of us barely have time to complete our to-do lists or find a spare moment for stretching, let alone contemplate the best time to stretch. So stretching often ends up happening when it can. You may swear by early morning stretching or insist that a midday approach is optimal, whereas many prefer a stretch routine to wind down before bed. It quickly becomes clear that stretch scheduling is not a one-size-fits-all endeavor.

Experts agree that while there is indeed some flexibility (pun intended) when it comes to the best time to stretch, your decision should take your lifestyle and your goals into account. Here’s what they suggest to ensure your routine is working for you and your body.

Is There a Best Time of Day to Stretch?

Physical movement affects each of us differently. A 2018 study published in Biological Rhythms Research found that dynamic stretching (routines that include movement and repetition rather than static holds) leads to increased flexibility when practiced in both the morning and the evening.

Morning Versus Evening Stretching

Another note about flexibility: you’ve probably noticed that you feel a bit stiff when you wake up in the mornings. This is because your joints don’t move much at night when you’re asleep, so the surrounding synovial fluid doesn’t lubricate the joints as effectively as when you’re active. Stretching in the A.M. could help get your body moving for the day.

In a 2018 study published in Physiotherapy Quarterly, 60 men with tight hamstrings were divided into three stretch time groups: morning, afternoon, and night. Those who performed static hamstring stretches in the afternoon (between 1 P.M. and 4 P.M.) and evening (between 6 P.M. and 8 P.M.) had greater flexibility and range of motion than those who stretched in the morning, between 7 A.M. and 9 A.M.. While the sample size is small, the results may indicate that stretching later in the day is optimal.

Should I Stretch Before or After Working Out?

While you may consider stretching a primer for the body pre-workout, the opposite tends to be true. According to a 2021 study published in Frontiers, stretching is more beneficial when it comes after gentle movement (think 5 to 10 minutes of walking) or even a full workout.

What Types of Stretching Should You Be Doing?

“There is no magic technique or better way to stretch,” says physical therapist Joe LaVacca. “Practice yoga, Pilates, or just some good old-fashioned strength training. The key is finding things that you can do consistently, comfortably, and with some level of joy.”

In addition to enjoyment, specific goals and measuring your progress can help you stay committed to your stretching regimen—and whatever routine you can commit to is the best one for you. “Action comes before motivation, so if you know what you are working toward and why you are doing it, the progress will serve as the motivation to continue,” says LaVacca.

Should You Stretch More (or Differently) If You Sit at a Desk All Day?

How you spend your days affects how you should move your body. If you’re tapping away on your laptop more often than not, a day without stretching likely results in hunched, tight shoulders and tightness in the hip flexors, along with a general lack of energy. In this instance, you may want to prioritize stretch sessions that target your psoas (a muscle that starts in your lower back and ends at your upper thigh), hamstrings, and chest. In contrast, a day of standing may mean stretching your back, quads, and calves.

Even ten minutes of morning movement coupled with short breaks for stretching (as a rule of thumb, physical therapists recommend doing some stretches every 20 minutes) can help keep your limbs loose and your mind focused.

Per LaVacca, avoiding stagnancy is your overarching goal. “Ultimately, consistent movement is the biggest key to having freedom of movement, regardless of where you find yourself from 9 to 5 and beyond,” he says.

How to Determine the Best Time to Stretch for You

“If you find yourself to be an early riser with time to spare before obligations take over, then stretching in the morning can be great,” says LaVacca. “If you find it easier to establish a routine in the evening after work, or before bed, then that will work, too.”

If you’re particularly busy, LaVacca recommends practicing one to two stretches whenever and wherever you find a moment. “In most cases, working 30 to 90 seconds of movement a few times a day is enough to see improvement over the course of several weeks or months,” he says.

One review found that stretching for at least five minutes each day, five days a week, improved the range of motion in the joints. Rather than focusing so much on the time you choose to stretch, it’s better to squeeze in small stretching sessions whenever you can. If you aim to increase flexibility and mobility, interspersing your entire day with intentional attention is likely your best bet.

Want more Outside health stories? Sign up for the Bodywork newsletter. Ready to push yourself? Enter MapMyRun’s You vs. the Year 2025 running challenge.