When is the best time to stretch?

The best time to stretch can depend on the goals and context of the stretching itself. According to Andrew Huberman, if the goal is to increase flexibility or range of motion, it's ideal to perform static stretches that are held for about 30 seconds, as holding them longer does not provide additional benefits. These static stretches should be done for about five minutes spread out throughout the week, with at least two to four sets on five days per week 1. However, when it comes to stretching for performance, it's recommended to time the stretching far from a workout or structured activity since stretching can disrupt the muscle's length tension relationship and impair performance. Stretching later in the day is preferable to promote better recovery and mitigate negative effects on performance 2.

For personal practice, Dr. Huberman also shares that he tends to do his stretching in the evening, which allows for relaxation and doesn't interfere with his morning training 3. It's important to note that these recommendations are based on a synthesis of research and may vary depending on individual circumstances. It's also worthwhile to consistently stretch to maintain or improve flexibility over time 4.