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Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Floral Target Wall Art

Amanti Art White Bouquet by Julia Purinton Framed Canvas Wall Art

We can hear Miranda Priestly rolling her eyes and saying, "Florals for spring? Groundbreaking," but this custom canvas painting has a welcoming aura that's perfect for your entryway. It has a hint of whimsical romance due to Julia Purinton's use of glaze, acrylics, and oils.

Modern Blue Vase II By Farida Zaman

This modern, minimal floral art from Target is so calming. It could work well in just about any room, but I'd love to see it in a gallery wall wherever it lands. The navy blue paired with the gold frame is elegant, yet simple enough to compliment any other art and photos around it.

Amanti Art Natural Bouquet I Gray by Julia Purinton Framed Canvas Wall Art

If you want to tend to plant babies without having to deal with keeping them watered, this natural bouquet painting makes for a great addition to your kitchen. The terracotta, peach, and charcoal grey vases house beautiful stems that'll brighten your kitchen.

Spring Florals By Marisa Anon

These bold flowers are a fresh and fun way to take on florals as the weather warms up! The playful lines and bright colors could seem childlike, but the abstract nature of it all is extremely chic. Grab this if you're looking to make a statement!

Floral Spring Framed Wall Art - Threshold Designed With Studio MgGee

It's no secret that I love Studio MgGee, so I'm not surprised that I completely adore this dainty floral duo. The mustard yellow of the background is bold, but it's also neutral enough to fit into most spaces. Plus, these delicate little flowers will add a touch of whimsy to your space.

Amanti Art Blue Spring II by Isabelle Z Framed Canvas Wall Art

But, keep it simple with a painting that's designed with spring in mind like this framed Target wall art. The navy blue flowers will bring a smile to your face as you sip coffee by the window and listen to the birds chirp their happy spring song.

Threshold Antique Floral Framed Canvas Board

This painting may have a moody aesthetic, but it's only because spring can be moody. Whether you're embracing a sunny or rainy day, this wall art will bring a touch of Bridgerton elegance into your home.

Threshold Orchid Flowers Framed Wall Art

Add a pop of color to your hallway with these orchid flowers wall art by Threshold. The walnut brown frames nicely contradict the painting, creating a rectangular shape that's sure to grab your attention when you walk by.

Kate & Laurel Blake Botanical 5F Framed Printed Glass by Amy Peterson

Tired of looking at paintings? Spruce up your hallway with this framed Target wall art that features a botanical leaf. It's simple, yet colorful enough to give your walls a little personality.

Amanti Art Sweet Lemonade by Isabelle Z Wood

Your office should be as fun and creative as you want it to be. After all, you need a little inspiration to get work done so hang this sweet lemonade painting in a spot you can easily see it.

Scenic Target Wall Art

Threshold Summer Pasture Framed Wall Art

Target wall art is known for either being beautifully understated or bold, which is why this painting can be another focal point of your entryway.

Warm Colors Scenic Landscape Framed Canvas

These bright, warm colors are the perfect addition to liven up your living room. I love how it's paired with a natural looking wood to bring out the more neutral colors, too. It allows the piece to blend in or stand out as you wish!

Laundry Day II By Grace Popp

So much scenic wall art tends to be landscapes and beaches, so I'm totally hear for this little slice of life we're getting with "Laundry Day II" by Grace Popp. The bright, bold colors are gorgeous, bringing you right into the charisma of wherever this scene is.

Silent Still Framed Wall Cotton Canvas Board

Nobody's heard from Claude Monet since this "Silent Still" went on sale at Target. For less than $30, you can get this tranquil scene that could arguably hang in your favorite museum.

Abstract Target Wall Art

Olivia & May Set of 2 Contemporary Abstract Framed Wall Art

Your mind may not think of the color black when you dream of spring, but contemporary, abstract wall art is known for accentuating neutral living room decor. When you open your blinds, the sunlight will reflect off this set of paintings and creating a welcoming environment for you and guests.

Paper Object No. 5 By The Miuus Studio

This simple use of shapes is so incredibly effective. The dark, halved circle draws your eyes right to the center, with the lines leading you outward as you look on. That effect makes "Paper Object No. 5" the perfect addition to your gallery wall, IMO.

Color Blocks Framed Wall Canvases

These framed wall canvases certainly make a statement with their colorful nature. Filled with shades of yellows, blues, and reds, the primary colors shine in their simplicity.

Megalith I By Jacob Green

"Megalith I" is giving the midcentury look of my dreams. I could totally see this pairing perfectly with a modular sofa or a conversation pit out in 60s California. While that's not my house now, a girl can dream, right?!

Sylvie Japandi Set Of 3 Framed Canvases

I've said it once, and I'll say it again: navy and gold really are everything. This set of 3 canvases is crisp, clean, and honestly so cute. Put it in your hallway, your office, or wherever you see fit — they're versatile enough to really go anywhere you want!

Kate & Laurel Sylie Thinking Of You Framed Wall Art by Rachel Lee Natural

This framed print makes for a great addition to your bedroom because it features a blend of pastel colors that accentuate the outline of a woman's body. We like to think it's a reminder that your room is your safe space.

Target Wall Decor Accents

Hand Woven Jute/Polyester Wall Art With Wooden Dowel

Woven accents are wonderful ways to add some texture to your walls. The earthy browns will bring a natural, grounded sense to your space.

Olivia & May Metal Sunburst Wall Decor with Capiz Accent

Or, take a nod from the sun's rays by adding this metal sunburst wall decor to your hallway. It'll serve as a bright spot when your days feel dreary.

Project 62 Mid-century Metal Wall Decor

Not a fan of having metal wall decor in your hallway? Leave it for your office instead! This mid-century design by Project 62 is under $100 and will pair well with the rest of the decor you've picked out.

Cosmoliving by Cosmopolitan Metal Abstract Wall Decor

Craving a little more glam? Cosmoliving by Comopolitan has something you may like. It features interlocked oblongs that create an abstract design that'll set the tone for your office.

Pillowfort Rattan Arch Leaf Kids' Shelf

This is technically a kids' shelf, but we'd like to think you can use it as wall art. Rattan is comforting for different reasons and feels like it complements the carefree nature of spring, so why not have a piece of it at home?

Lea Michele as Rachel Barry

Without a doubt, the most notable thing Lea Michele has done since the end of Glee is FINALLY starring as Fanny Brice in Broadway's Funny Girl. It was a super meta moment that brought reality and Glee lore together, and the entire internet lost their minds. You can also watch her in Scream Queens and New Year's Eve. Lea is currently expecting her second child with husband Zandy Reich, and has been very vocal about her struggle with PCOS.

Corey Monteith as Finn Hudson

Before he was on Glee, Corey Monteith had roles on Smallville and Supernatural. He's also reportedly the inspiration behind Taylor Swift's "Mine" from Speak Now. You can also see him in Monte Carlo and Final Destination 3. Corey passed away on July 13, 2013.

Chris Colfer as Kurt Hummel

Chris Colfer is one of my personal favorite members of the cast of Glee, especially since Kurt is such a sweetheart. You can see him in Absolutely Fabulous: The Movie and RuPaul's Drag Race: All Stars, and you can read his The Land of Stories book series! The actor and author has been in a relationship with Will Sherrod since 2013.

Jane Lynch as Sue Sylvester

Jane Lynch is one of the most iconic members of the cast of Glee thanks to her portrayal of Sue,and since the show wrapped, she's been involved with a number of other hit projects. You can see her in The Marvelous Mrs. Maisel, Wreck-It Ralph, Selena Gomez's Another Cinderella Story, and Only Murders in the Building. The actress lives with her wife Jennifer Cheyn, who she married in 2021.

Jenna Ushkowitz as  Tina Cohen-Chang

Jenna Ushkowitz joined the cast of Glee after her run in Spring Awakening on Broadway. She's done a few other Broadway shows like Waitress, and won Tonys for as a producer on Once on This Island and The Inheritance! You can also see Jenna in Lady Gaga's "Marry the Night" music video, as well as Katy Perry and Nicki Minaj's "Swish Swish," and listen to her And That’s What You Really Missed podcast, which she co-hosts with Glee star Kevin McHale. Jenna married David Stanley on July 24, 2021 (Kevin was her "man of honor" — cute!!) and in June 2022, gave birth to their daughter.

Kevin McHale as Artie Abrams

In addition to starring in Glee (and listening to his And That's What You Missed podcast, of course), you can see Kevin McHale in Bratz, Zoey 101, and American Horror Stories. He's been in a relationship with actor Austin P. McKenzie since 2016.

Ali Stroker as Betty Pillsbury

Ali Stroker was a finalist for The Glee Project (a reality show that gave contestants the opportunity to appear in the show) before guest starring in season 4. Since the 2013 episode, Ali has starred in Lifetime's Christmas Ever After and also had a small role on Only Murders in the Building. The actress also became the first person with a disability to both receive a Tony nomination and award for Best Featured Actress in a Musical for portraying Ado Annie in Oklahoma!

Dianna Agron as Quinn Fabray

After playing Debbie Marshall on Milo Ventimiglia's Heroes, Dianna nabbed the role of complicated cheerleader Quinn on Glee. She's also had roles in Burlesque, I Am Number Four, Ralph Breaks the Internet, and The Chosen One. In 2022, Dianna finished her third residency Café Carlyle which is sooo giving Quinn Fabray.

Alex Newell as Wade "Unique" Adams

Alex Newell stole hearts as Unique on Glee, and since the finale, they've also starred in Empire and Zoey's Extraordinary Playlist, as well as Broadway's revival of Once on This Island and Shucked (for which they became the first openly nonbinary performer to win a Tony).

Melissa Benoist as Marley Rose

Melissa Benoist just starred in Max's Girls on the Bus (watch our interview with her here!), but she might be best known for the title role in The CW's Supergirl. You can also see her in Patriot's Day, The Longest Ride, and Whiplash. Like other members of the cast of Glee, Melissa starred on Broadway and made her debut as Carole King in Beautiful. After splitting from Glee co-star Blake Jenner in 2017, Melissa got remarried to Chris Wood in 2019 and gave birth to their son in 2020.

Chord Overstreet as Sam Evans

My personal favorite project from this Glee cast member is Falling for Christmas, which also stars Lindsay Lohan! You can also see him in iCarly, The Bold Type, and The Middle. The actor and singer dated Emma Watson in 2018, and in 2020, Chord released his song "Hold On," which has over 826 million streams on Spotify.

Jayma Mays as Emma Pillsbury

In addition to being a part of the cast of Glee, Jayma Mays has starred in Paul Blart: Mall Cop, Heroes, and Red Eye. She married Adam Campbell in 2007 and gave birth to their son in 2016. Most recently, Jayma starred opposite Amy Adams and Maya Rudolph in Disenchanted!

Amber Riley as Mercedes Jones

Amber Riley's Mercedes is one of the best parts of Glee (and her rendition of "Bust Your Windows" is among the best performances on the show!!). Since the end of the series, Amber has starred in The Wiz Live!, The Little Mermaid Live!, and Monster High. She won Dancing with the Stars season 17 in 2013, and released her RILEY EP in 2020.

Darren Criss as Blaine Anderson

Darren Criss won an Emmy in 2018 for his role in The Assassination of Gianni Versace: American Crime Story, which is only slightly more impressive than his involvement in the viral, deep-cut production of A Very Potter Musical (kidding!). You can also see him in Melissa Benoist's Supergirl and Muppets Haunted Mansion. Darren married his longtime girlfriend Mia Swier in 2019, and the couple welcomed their first child in 2022.

Blake Jenner as Ryder Lynn

Blake Jenner starred in The Edge of Seventeen with Hailee Steinfeld and Haley Lu Richardson, as well as Supergirl and What/If. Blake married Melissa Benoist while they were both in the cast of Glee, but the couple divorced in 2017. In 2019, Melissa revealed in an Instagram video that she's a survivor of domestic violence + injuries she received from a past partner. Blake responded in 2020, revealing he had been the partner Melissa referenced.

Dot-Marie Jones as Coach Beiste

Not only does Dot-Marie Jones play a coach in the cast of Glee, but she's also a 15-time world arm wrestling champion IRL. You can see her in Lizzie McGuire,Material Girls, Weird: The Al Yankovic Story, and Killing It. Dot-Marie has been married to Bridgett Casteen since 2013.

Naya Rivera as Santana Lopez

Naya Rivera's Santana was one of the best characters on TV, and she had incredible vocal chops to boot. You can see the actress in Step Up: High Water, CSI: Miami, and Even Stevens. Naya passed away in 2020 while boating with her son Josey in 2020.

Heather Morris as Brittany Pierce

After you've binge watched Glee (again), you can see Heather Morris in Santa Fake, Cora Bora, Raven's Home, and So Help Me Todd. She competed in season 24 of Dancing With the Stars (she was also a backup dancer for Beyoncé, slay!), and shares two children with husband Taylor Hubbell.

Matthew Morrison as Will Schuester

Matthew Morrison has been in a number of musical productions outside of Glee, including the OG Broadway casts of Hairspray,The Light in the Piazza, and Finding Neverland. Most recently, he starred in Christmas movie Paris Christmas Waltz. Matthew shares two children with his wife Renee Puente.

Harry Shum Jr. as Mike Chang 

Harry Shum Jr. starred opposite Nina Dobrev in Love, Hard on Netflix, and you can also see him in Step Up 2: The Streets and Step Up 3D, as well as Everything Everywhere All At Once. He plays a small role during the credits of Crazy Rich Asians, and will reportedly star in a spinoff about his character and Gemma Chan's Astrid. He shares a child with wife Shelby Rabara.

Mark Wayne Salling as Noah "Puck" Puckerman 

Before joining the cast of Glee, Mark Salling starred in Walker, Texas Ranger, Children of the Corn IV: The Gathering, and The Graveyard. He also released his Pipe Dreams album after founding Pipe Dreams Records. Mark passed away in 2018.