Smart Stretches: Pre- and Post-Exercise Routines for Better Performance

Cedars-Sinai advises a pre-workout routine of dynamic stretches (20–30 seconds each) to warm up and prep the muscles and joints, followed by a post-workout routine of static stretches (about 30 seconds each) to improve flexibility and aid recovery; aim for at least five minutes of warm-up before exercising. The article lists dynamic moves like Standing Knee to Chest, Open/Close the Gate, Hamstring Scoops, Butt Kicks, Standing Hip Flexor/Open-Book and various lunges/walk-outs, plus static stretches such as Supine Knees to Chest, Hamstring Stretch, Torso Twist, Figure Four, Calf Stretch, Thread the Needle, Open-Book with Hip Twist, and Neck Stretch. It also covers safety tips (stretch to mild resistance, avoid sharp pain, don’t stretch injured areas) and notes arthritis considerations, recommending consultation with a clinician if pain persists.