Key Takeaways From Static Stretching:

• Static stretching is best for improving flexibility in the long term.

• May be best after workout because it slows HR and decreases muscular force production- affecting running and jumping.

• Dosage: hold 15-30 seconds, 2-4 reps, 6x/ week

Key Takeaways From Dynamic Stretching:

• May be best before a workout because it increases muscle force production, improve brings blood flow, and decreases muscle stiffness.

• The types of dynamic stretches you do will vary and depends on the type of physical activity you are going to do

• Dosage: hold 2-5 seconds, 10-12 reps