Should I stretch before or after a workout?

It’s best to save static stretching (holding a stretch for 20-30 seconds) for after your workout. Stretching muscles when they’re warm helps improve flexibility and reduces the risk of injury. Before your workout, do dynamic stretching or warm-up exercises that mimic the movements of your workout. This prepares your body for activity by increasing blood flow and reducing muscle stiffness. Dynamic stretches include leg swings, arm circles, and walking lunges.