There’s lots of conflicting advice on the correct way to stretch before and after your personal exercise.
Take my simple advice and you won’t go wrong!
Before you exercise always follow a dynamic stretch routine and hold for 2-3 seconds only. Why? Your muscles are not heated enough to stretch any longer before exercising.
After you exercise always follow a static stretch routine and hold for anything between 10 – 20 seconds. Why? Your muscles have now heated sufficiently following your exercise and they are now ready to be stretched for longer. This static stretch will also help your recovery.
Happy Walking and Happy Running !!