Before exercise, perform DYNAMIC stretches. Dynamic means movement. This type of stretching is going to warm up the muscles to avoid injury. Some examples: high knees, butt kicks, walking high kicks/soldier kicks, arm circles, arm swings.
After exercise, perform STATIC stretches. These are stretches that you hold for 20-30 sec. Since your muscles are already warmed up from exercise, this type of stretching allows lengthening of the muscles in order to maximize benefit and decrease tightness. Some examples: hamstring stretch, gastroc stretch, butterfly stretch, quad stretch, tricep stretch, scapular stretch.
Ashley Bland, PTA