Completing dynamic stretches before a workout will decrease risk of injury and increase athletic performance. Static stretching after will increase range of motion.
Extended leg stretch: sit down and straighten your right leg in front of you. Bend your left leg so your foot is against you upper thigh. Bend forward and hold for at least 30 seconds without bouncing Bum Stretch: Sit on the floor and bend the right and place the right foot on the outside of the left leg. Rotate your torso and use the left arm to push against your right leg. Hold for 30 seconds. Original article and pictures take d1alt1wkdk73qo.cloudfront.net site
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