When and How to Stretch

There are different opinions on the most effective time to stretch during a workout. Also, there are different opinions on which type of stretch is the most effective during a workout, dynamic or static stretching. 

First let's define the two types of stretches we will cover. Dynamic stretching is performed by swinging an arm and/or leg in a controlled manner. The stretch should be related to the exercise your about to perform. For example swinging your leg back and fourth from the hip for karate or swinging your arm in a circle before pitching. Static stretches involve moving toward an extreme range of motion and holding that position for 12 to 60 seconds. 

Before exercising it is best to try dynamic stretches. The ballistic movement will better prepare your nervous system to handle the exercise your about to perform. Static stretching is best performed after your workout. Stretching the muscle fibers using the static method will actually decrease your strength levels. Performed after a workout static stretching will increase circulation, and loosen muscles that are tight from continuously contracting.