There are some scientific studies that suggest a warm-up exercise such as a light jog is a more useful than pre-exercise stretching, and that stretching may not be useful at all. There may be more benefit for stretching before an activity involving explosive movement such as sprinting or jumping, and there may be more benefit in stretching after rather than before exercise.  In any case we suggest a stretch after a light warm-up is beneficial before and after a workout.

Muscle injury can result from various reasons, and stretching cannot definitively prevent muscle strains or injuries, but it will reduce the risk of injury as long as you perform your workout properly. If you stretch, but overexert or use improper form, you may pull a muscle. If you haven’t warmed up, or if your muscle is already strained, once again you will increase the risk of injury to yourself even if you have stretched.  Now it is also important to note that there are ways to stretch properly and improperly. Overstretching can be just as harmful as not stretching in the first place.

There are 2 types of stretches, dynamic and static. It is said that dynamic (involving the full range of motion) stretches are best before you begin your activity, and static stretches are best afterwards, during the cool-down phase. Below are some static stretches.

Static Stretches

Leg Muscles

Quadriceps

• Lie face down on the floor, resting your fore-head on your right hand
• Press your hips firmly into the floor and bring your left foot up towards your buttocks
• Take hold of the left foot with the left hand and ease the foot closer to you buttocks
• Repeat with the right leg
• You will feel the stretch along the front of the thigh
  
  
  

Hamstrings

Stretch 1

• Lie flat on your back, Bend one knee, and put that foot flat on the floor to stabilize your spine
• Extend the other leg in the air and bend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
• Slowly the legs as much as possible and then pull the leg toward your nose
  
  
  
  

Stretch 2

• Sit on the floor with one leg straight in front of you and cross your other leg over your straight knee and place your foot flat on the floor
• Place your elbow and forearm of your opposite arm of your bent leg on the outside of your bent knee
• Slowly pull your bent knee across your body until you feel a stretch