When is the best time to do flexibility exercises?

I use MELT (Myofascial Energetic Length Technique) as a flexibility exercise. This is not time-of-day dependent but I prefer to do it at night because it helps me rewind from the day.

Generally speaking, flexibility training is enhanced when your body is warm; so morning is usually not a good time for most people. You could, however, do some very effective range of motion exercises that will assist you in your goal, in the long run.

For the actual stretching, dynamic warm-up moves will promote some flexibility. However, the deeper, longer held stretches are best done once your core temperature is elevated, usually later in the day and after some type of activity, like walking, running, etc...

The best time of the day to perform flexibility stretching is ANYTIME! Whatever is convenient for you. If it's convenient, you will do it. The best way to be most effective is when the muscles are warm and receptive to change.

Having said that, you need to choose a time of the day that is convenient for your schedule to warm the muscles and stretch them. For example, right after a workout, or after peforming gentle motions of each muscle through its range of motion (dynamic stretching), or after a warm bath/hot tub.

Just like curling your hair....if you heat it first, then wrap it in a curler (or something similar), as it cools down it will have a greater chance of taking on that shape.

With muscles, if you warm them first, then slowly and gently stretch each one to it's fullest ability, and hold each stretch for a minimum of 30 seconds (static stretching), then as it cools down it will be more likely to sustain its maximum flexibility.

Caution! Just like balancing a strength training workout (i.e. working the front half of the body as much as the back half - working the right side of the body as much as the left - working the top half of the body as much as the bottom half), you similarly need to balance your flexibility workout; stretching mucsles of the front and back half, right and left halfs, as well as top and bottom halfs.

Happy Stretching

Christi Taylor
www.christitaylor.com

Conventional wisdom says both before you workout or participate in a sport, AND after. Dynamic flexibility exercises before and static flexibility/stretching after. Of course you can also stretch (and should) on days that you are not actively working out or playing a sport. In those cases, I prefer a light static stretching (stretch and hold) in the mornings before getting my day started, and a longer static stretch in the evening before going to bed. Feels great!

LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com

Many people wake up in the morning tight from sleeping in one position or with very little movement for an extended period of time. My older clients are especially prone to this morning soreness and tightness. My recommendation to them is to do some gentle range of motion movements such as ankle circles, leg slides with a knee bend, and knee to chest right in bed, or on the floor directly after getting up in the morning. Finger, hand, wrist, elbow and shoulder range of motion exercises can also be done in this way. The operative word here is gentle...like getting some WD40 on stiff joints.
Many "old school" coaches and athletes still believe that deep static stretching is necessary before participating in their sport or fitness program. Modern theory is that dynamic range of motion and "like motion" exercises are better to warm up muscles prior to exercise, and then deeper, more intense flexibility work is beneficial after a workout.

I am of the opinion it depends upon the client. Some individuals with autoimmune diseases like rheumatoid arthritis find it difficult to stretch actively in the morning. Also the older adult might need to move about a bit before they engage in active stretching.

The question was which is better for flexibility exercises, morning or night? :)

You should be aware that if you are stretching for the specific purpose of improving flexibility the time of day does really matter!

Your range of motion and muscle release do vary from morning until night. You certainly should not apply your evening range of motion limitations to an early morning stretch session.

In the morning, your muscular system, joints and ligaments are very relaxed due to the fact you have been lying down all night long. When you first wake, within the first 10-15 minutes or so of moving around in the morning, your entire system is adjusting. Your muscles are adjusting to all your movement rhythms, which have been voluntarily almost static, all night. There will certainly be more movement restrictions in the morning than later in the day and regardless of whether you are a beginner or a very flexible person by nature, you need to ensure that your morning routine is not compromised by trying to achieve the same ROM flexibility that you may have later in the day.