Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
For everyday stiffness
If you are managing desk stiffness or tight hips, little and often works best — a few minutes most days, woven into your routine, beats one long weekly session. The aim is to interrupt the patterns your day creates, so short stretches between sitting stints are genuinely useful.
Around exercise
A gentle warm-up before activity and easy stretching afterwards suits most people. You do not need to hold long static stretches before a hard effort — light, dynamic movement is better as a warm-up. After exercise, gentle stretching can feel good and help you wind down.
Consistency over perfection
The best stretching routine is the one you will keep doing. Tie it to an existing habit — after brushing your teeth, during an ad break, between meetings — so it happens without willpower. Massage can ease stubborn tightness and make stretching more comfortable, but the daily habit is what holds the gains.
Key takeaways
- Little and often beats one long session
- Dynamic warm-up before exercise, gentle stretching after
- Tie stretching to an existing daily habit
- Massage eases stubborn tightness; the daily habit holds gains
Frequently asked questions
Is it bad to stretch every day?
Not at all, as long as it is gentle and you avoid pushing into sharp pain. Daily, easy stretching is one of the better habits for managing everyday stiffness.
Should I stretch before or after running?
A dynamic warm-up before, and gentle stretching after, suits most people better than long static holds before a hard effort.