- Stretch when muscles are warm! Stretching cold muscles can increase risk of injury. Whether you do a light cardiovascular warm-up prior to stretching or stretch at the end of your workout, muscles will be more pliable and you’ll notice you can stretch farther.
- Stretch within 15 minutes of activity, especially when participating in sports with uncontrolled dynamic movements (dance, tennis, basketball, martial arts).
Stretching is not a warm-up. Warm-up should consist of performing the intended activity at a lower intensity for about 5-10 minutes before stretching.