Nowadays, dynamic stretching is recommended before exercising and static stretching after exercising. According to the article "Dynamic Stretching vs. Static Stretching" on EliteSoccerConditioning.com, a comprehensive soccer development library, "New research has shown that static stretching decreases eccentric strength for up to an hour after the stretch". The Muscle-Health-Fitness.com website also warns that static stretching before exercise can hurt your sports performance. The Sports Fitness Advisor site introduces some stretches that help dynamically stretch your upper and lower body.
Lift Your Knees to Your Chest
Lightly jog and as you feel your body warm up, lift your knees up to your chest or as high as you can and continue to move forward. Gradually increase your speed as your body feels more flexible and warm.
Bring Your Heels to Your Buttocks
Move forward as you lift your heels to touch your buttocks one at a time. Start slowly and gradually increase the speed of this stretch. This allows your quads to warm up and prevents injury when exercising.
Swing Your Legs
Swing your leg in a semicircle in opposite directions every time. Keep the leg that you are swinging straight during this stretch. You may bend the supporting leg a little for balance. Switch and repeat the same procedure with the other leg. Alter this stretch by swinging the leg straight forward and back, sideways. These swings will warm up and simultaneously stretch your hamstrings, quads, inside thighs and calves.
Swing Your Hands
Swing your hands side to side and turn your upper body as much as you can without turning your hips. Let your hands hit against your body and stay relaxed as you continue this stretch. Start out slowly and increase the speed as you feel more comfortable. This helps to stretch your abdominal muscles as well as multiple muscle groups in your back and your arms.
Reach down and Jump Up
Touch the floor with your fingers -- or palms if you can -- while keeping your legs straight. As you bring your upper body back up, jump as high as you can and bring your arms straight up. Repeat the same movement until you feel warm and your muscles feel a relaxed stretch. This dynamic stretch allows you to use your entire body and primarily provides a stretch and a warm up for your hamstrings, abdominal muscles, triceps and biceps.
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