Prior to taking part in exercise, your muscles are at a low temperature and relatively tight. Static stretching before taking part in exercise increases the risk of injury, because when your muscles are cold, they react like Blu-Tack. When Blu-Tack is cold it snaps and when it is warm it is flexible and pliable, which is the same for your muscles. To avoid muscle injury, it is important to perform dynamic stretching. Dynamic stretching involves gentle movement, which stimulates the muscles by increasing your blood circulation, making your muscles more flexible and pliable. An excellent example of dynamic stretching as a ‘squat to overhead reach’, which uses every muscle in your body and comprises of squating, with your arms dangling by your side, followed by standing-up on to your tip-toes while reaching for the sky with your hands. You should complete 20 repetitions to ensure a complete warm-up and stretch.
It is alright to perform static stretching after exercising, as your muscles will be warmed-up and ready to be stretched. This will help your muscle fibres return to their pre-exercise length, promote recovery and avoid DOMS (Delayed Onset Muscle Soreness).