Yes anytime and all day long. We all could use more flexibility and range of motion.
Stretching can be done all day. It’s one of the fastest things we lose. You can lose gains in 24hrs or less.
So stretch every chance you get.
of course some stretching techniques are better than others and more useful during different parts and times of the day depending on what your doing.
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.
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.
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!