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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!

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

Imagine sipping Champagne above a cliff overlooking the Pacific Ocean, or indulging in a heavenly spa treatment with the Manhattan skyline in view. Even if your wallet can't quite stretch to a full-blown luxury getaway, sprinkling a touch of luxe into your travels can turn an ordinary trip into a memorable adventure. That idea sparked our new series, Flights of Fancy, where we take you along for a trip to the luxury experiences around the cities we adore.

It may be the greatest city in the world, but let’s be real: it can be extremely exhausting to live in — and visit — New York City. There are plenty of spas where you can snag a $300+ deep tissue massage, but that's not always practical. Instead of constantly carrying that tension for days (and weeks and months and years) to come, I finally took my self care needs over to Bathhouse Williamsburg for a spa day.

Bathhouse Williamsburg isn't exactly a spa. You won't get a facial — or even cucumbers on your eyes — there, but you'll find relaxation in so many other tangible ways. From their available array of amenities included in the day pass to the specific treatments like scrubs and massages, Bathhouse is perfect for taking a step back from a city that requires oh-so-many steps.

When did bathhouses start?

The earliest bathhouses originated around 10,000 B.C. — AKA the Neolithic Age — according to the BBC. While some bathhouses in earlier years were used for religious purposes, many were social hubs that superseded socioeconomics. Essentially, bathhouses were for everyone to come, cleanse, and calm down.

The bathhouses we know today are more about getting R&R, but their ancient predecessors were meant to literally bathe people. If you think about it, people didn’t have showers and bathtubs in their homes back in the B.C. times. Irrigation for farming didn’t even exist until 6,000 B.C., let alone plumbing that went to and from individual houses.

At these public bathhouses, people could wash the week off with the rest of their community. And while health and hygiene was key during baths, this was also a time that people could come together and socialize with each other — extremely similar to what I saw during my own bathhouse experience.

Are bathhouses still a thing?

Yes! There are multiple bathhouses in New York City to chooses from, let alone across the world.

What are the benefits of a bathhouse?

A bathhouse experience isn’t one-size-fits-all. There are many elements to a bathhouse — saunas, hot tubs, cold tubs, etc. — so each time you go could help with something else. Here’s a rundown of what goodness you may get at your own bathhouse visit.

Saunas

It’s no secret that saunas are highly sought after self care luxuries. Forbes reported that of course there are more typical benefits of saunas like relaxation and pain relief, you could also improve your hearth health, immune system, and respiratory system.

Hot Tubs

Like saunas, hot tubs are really peaceful environments that can put you at ease, the Cleveland Clinic noted that there are a lot of other wins to dipping your toes in this water. With regular visits to the hot tub, you could lower your blood pressure, improve the quality of your sleep, and ultimately improve your heart health (alongside other factors like exercise and diet).

Cold Plunges

Cold plunges and ice baths aren't anything new — you've probably seen Tiktokers and athletes alike sinking into an icy tub — but why? According to TODAY, cold plunges decrease inflammation, increase dopamine and endorphins, and speed up physical recovery after a workout or training.

Massages

Massages are more than a part your honeymoon package at the hotel spa — they have very real physical benefits. Alongside reducing overall stress and muscle tension, the Mayo Clinic states that massages can actually help improve your immune system as well!

Body Scrubs

Although your skin sheds dead cells naturally, sometimes the process could use a little speeding up — especially after cold, winter months. Healthline said that body scrubs can aid in moisturizer absorption, clogged pores, and uneven complexion. Specific benefits can vary depending on the ingredients of your scrub, so be sure to understand what you want to work on while you pick out your own at-home or at-spa scrubs.

Do you wear clothes in a bathhouse?

While the early bathhouses of yore were likely fully nude, people typically wear swimsuits in modern bathhouses. Depending on what you’re signed up for, you may want to consider wearing a two-piece swimsuit — this makes treatments like scrubs and such much easier and more accessible.

Enter: Bathhouse Williamsburg

In typical Haley fashion, I was rushing to make my appointment. I huffed my way through the front door, and everything instantly slowed down. The bright, earthy reception area was exactly what I needed — real, down to earth, and above all...quiet. The hosts at the front desk checked me in, made sure I had my swimsuit, and made sure I understood the run down:

1. Here are your towels.
2. The locker room is around the corner and through those doors.
3. No cell phones outside of the locker room and restaurant.

I headed off to the locker room, changed into my suit, and made my way to the pools. I'd never been to a bathhouse before, so I wasn't quite sure what to expect. Praying I wouldn't meet the eerie silence of a university library, I walked downstairs to the pools. It was definitely a soothing environment, but thankfully it wasn't sterile — people talked, people read, soaked, people lounged. A soothing music subtly played over the speakers, but nothing intrusive. It was exactly what I needed.

First thing's first, I needed to soak. Out of the three available pools, I picked the hot tub because I knew what I needed: to melt away my worries. Deadlines? Moving? Family? Didn't matter — I had a jet on my back and my head leaned back. My company rotated here and there, from friends chatting about a recent scandal to a family testing the literal waters to see how hot it was. All the while, I found myself finally and truly relaxing.

Next, I sauntered over to the tropical sauna, and it was toasty to say the least. The music from before is amplified here, with little-to-no conversation. The air smelled fresh as I focused on my breathing and tried to meditate. My muscles continued to relax, as the heat worked its way through my body. A little over five minutes later, and it was time to go get ready for my scrub.

After cooling down on the bench for a few minutes (and trust me, I could use the cool down), my esthetician took me back to my treatment room. She was super kind, willing to talk as much as my Chatty Cathy self wanted to, answering my every question. While I love the quiet at times, I feel the most comfortable when I can carry a conversation with someone. Maybe it's the journalist in me, maybe it's the ADHD, but talking takes the pressure off in a way.

Well, talking and peacefully poured warm water paired with a gentle body scrub. I was in for a Hammam scrub, described as their "take" on a more traditional Moroccan scrub. As I laid on the table, rotating from one side to another, she "buffed away dullness" from my body, washing the mixture away with buckets of water as she worked.

Post-scrub, my esthetician applied CBD oil on my skin and advised me to let it soak in the steam room. I'm not particularly a rule follower, but I figured my new friend wouldn't steer me wrong.

The steam room was a purple-blue filled with starry lights...and lots and LOTS of steam. I could hardly see in front of me enough to find a seat, but I eventually found my way as my eyes adjusted. I was completely engulfed in steam, feeling like I was on another planet — one where my muscles didn't know tension, but were very, very familiar with CBD oil's relaxing charms. After about five to ten minutes, I knew it was time to head out and rinse off in the rain shower.

A quick rinse later, and it was the perfect time to take my last moments in the neutral pool. The water temperature was wonderful, and there was plenty of space for the ever-circulating guests. I felt refreshed and ready to take on the rest of my day, so I snuck back into the locker room, washed off, and head to the restaurant for a little snack to send me off.

How often are your feeling mindful and relaxed by mid-afternoon on a Friday after a long week? Well, that was me for the first time in a really, really long time. With a crisp salad and glass of bubbly, I knew this wouldn't be my last visit to Bathhouse. For the rest of the weekend — and honestly well into Monday afternoon — I wasn't cracking my neck as much, my skin was incredibly soft, and I felt good.