Stretching (Dynamically)

You should always be stretching before and after a workout, but the type of stretching you perform is crutial. Before a workout you should be stretching dynamically, most likely after raising your heart rate with some very light exercise (such as a warm up on a static cycle or light jogging). Dynamic stretching involves stretching the muscles you are about to use in your workout and will most likely mimic the actions you are about to perform but in a more controlled manner.

The picture above is a good example of a dynamic stretch that could be performed before a workout that involved using your legs a lot (like running or football). Usually with around 10-15 repetitions for each stretch this is done as a controlled movement, rather than being held statically. This method is used to warm and prepare the muscles for the workout ahead rather than to progress your flexibility in the long term. Progressive static stretching should be left until the end of your workout.