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Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds.

Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching.

Static stretches should be used as part of your cool-down routine to help prevent injury. Using static stretching as a maintenance stretching program will also help reduce your risk of injury. This form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness.

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