Little things on Stretching!

Static stretching after workouts & on off days can help improve your strength & performance. This is because longer muscle fibers permit faster contraction speeds,which can result in greater power. One caveat-do not do static stretching before you lift. It has been shown to decrease power of your contraction and thus the intensity of your workout. Dynamic stretching & cardio as a warm up. Static stretching to cool down.

 Note: that any stretch that is static is held in place for several seconds. There is no bouncing. Once a pose is struck, the goal is to not deepen the pose but to remain in place for the requisite time period. The body should move little and effort should simply go toward maintaining the position.

 Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held. 

Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.

Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.

Dynamic stretching is useful before competition and has been shown to reduce muscle tightness.

Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears