Benefits of Stretching
Helps with flexibility, reduces muscle tension, increases range of motion and movement in joints, enhances muscular coordination, increase circulation, increase energy levels, and decreases risk of injury.
Dynamic stretching is most beneficial after a slow to moderate warm up lasting 5-15 minutes.
Dynamic stretching: butt kicks, high knees, skips etc.
Static stretching may be harmful to muscles if done prior to warming up. It is best to wait for static stretching until after the workout and if a particular muscle is feeling tight or sore.