Though it's often overlooked, stretching is a key component of a well-rounded fitness regimen. You need to stretch in the warm-up and cool-down portions of your workout. However, the stretches you do in each portion are vastly different. Warm up with dynamic stretching, and cool down with static stretching. As always, check with your doctor to find out if any specific stretches are contraindicated for your current health status.
Preparation
The goal of a warm-up is to prepare your muscles for a workout, so the stretching you do in your warm-up should focus on readying your muscles. Dynamic stretching mimics the movements you will make in your workout. For example, knee lifts mimic the lifting of your leg in running, and arm circles use the same motion as throwing a ball. Because these motions reduce muscle stiffness by preparing your body for action, they are preferable for the warm-up portion of your workout.
Flexibility
Recovery is the goal of your cool-down. During a cool-down, you recover your normal heart rate, and you recover your muscles with static stretching. Static stretching is the preferable type of stretching for increasing flexibility and improving range of motion. It should be included in your cool-down not only because of the recovery aspect, but also to maximize the flexibility benefits you will gain. By the time you get to your cool-down, your muscles will be supple and pliable and ready to be stretched so you can improve your flexibility.
Active Stretching
Dynamic stretching during your warm-up is active stretching. Your stretches not only prep your muscles but continue increasing your heart rate. Dynamic stretching moves and uses flowing motions such as kicks and twists. Start these motions small, keeping them fluid. With each repetition, increase the size of the motion until you do the motions to the furthest extent of your flexibility. Complete eight to 10 repetitions of each motion in your dynamic stretching routine.
Stationary Stretching
Static stretching, or cool-down stretching, is stationary stretching. It is gentle and calming. You lean into a stretching position, holding it at the point where you feel a gentle pull deep in your muscle. Static stretching should never be forced to the point that you feel pain. Hold a static stretch for 30 seconds. Never bounce in a static stretching position. Repeat each static stretch in your routine three times.
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