Why Stretching Before (and After) Training Might Be Holding You Back

• You can stretch before every workout.

• You can stretch after every workout.

😫And still feel tight, slow, fragile, or inconsistent.

For many high-performing people, this is deeply confusing.

You’re doing what you were told was right and your body doesn’t seem to reward it.

❌This isn’t because you’re undisciplined.

And it’s not because your body is stiff or broken.

✅It’s because stretching is often used at the wrong time, for the wrong reason.

The belief we were all taught

ℹ️ Stretch before you train. Stretch after you train.

Most of us heard this early on, in school sports, gyms, or from well meaning coaches.

And once a rule like this settles in, we rarely question it.

🧠But when you look at performance, recovery, and nervous system function together, something becomes clear:

🛑Static stretching around training often works against the body, not with it.

❓Why static stretching before training reduces performance

Stretching before a workout is usually done with good intentions.

🔸To prepare the body.

🔸To prevent injury.

🔸To move better.

Physiologically, however, long static holds before training tend to:

🔹Reduce neural drive

🔹Lower muscle readiness

🔹Decrease power output

🔹Relax tissue that needs to produce force

💡In simple terms:

You’re asking the body to downregulate right before you need it to perform.

❌A warm-up isn’t about pulling a muscle for 30 seconds.

It’s about:

✅increasing blood flow

✅waking up the nervous system

✅rehearsing the exact movement you’re about to train

What an effective warm up actually looks like

A good warm up is simple and specific.

For most people, this is enough:

1️⃣2–3 minutes of easy movement (for example fast walking)

2️⃣2–3 light sets of the exercise you’re about to perform

✅That’s it.

Dynamic movements with a light stretch sensation are fine, but they are not stretching in the traditional sense.

They’re preparation.

👇Why stretching immediately after training can slow recovery❓

After training, muscle tissue is stimulated and repair processes begin.

The nervous system is still elevated.

Pulling deeply on tissue again during this phase:

🔸adds extra arousal

🔸increases mechanical stress

🔸can interfere with downregulation

What the body actually needs post training is safety and calm.

More supportive recovery strategies include:

🔹an easy walk

🔹warmth

🔹carbohydrates and protein

🔹lowering overall stimulation

Stretching later in the day can absolutely have a place, just not deep, long holds immediately after intense work.

So, is stretching bad❓

No.

Stretching is essential, just context-dependent❗

It works best when you:

✅don’t need strength or explosiveness

✅aren’t training the same muscle close to that time

✅allow the nervous system to stay calm

This is why timing matters more than intensity.

💡Stretching far away from training is when the body actually benefits.

The bigger picture

What looks like a flexibility issue is often a regulation issue.

❗In our work at CLW, we don’t treat stretching, training, or recovery in isolation.❗

❗We look at how the nervous system, load, timing, and intent interact.❗

Because progress doesn’t come from doing more, it comes from doing the right thing at the right time.

Contact us for more information or questions.

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