Myth: You Should Always Stretch Before Exercising

Many people believe that stretching before a workout is essential to prevent injuries and improve performance. This belief has been ingrained in fitness culture for decades, with people often performing static stretches as a warm-up.

However, research has shown that static stretching before vigorous physical activity can actually weaken performance and increase injury risk. A systematic review published in the British Journal of Sports Medicine found that static stretching before exercise can reduce strength and power. Instead, dynamic stretching—moving through a range of motion—has been shown to be more beneficial as a warm-up. Dynamic stretches prepare the muscles and joints for activity without compromising performance. For example, leg swings, arm circles, and walking lunges can effectively increase blood flow and muscle temperature, enhancing overall readiness for exercise. It’s important to recognize that stretching is beneficial for flexibility and recovery after workouts, rather than a prerequisite for exercise.