Studies show that traditional stretching may hinder rather than help before your workout. Dynamic stretching is the way to go.
We have been taught that stretching before exercise will help warm up your muscles and reduce your risk of injury.
High school physical education classes always began with the one-footed balancing act of pulling an ankle up behind your backside to stretch your quadriceps. However, studies suggest that static stretching (in which you stretch a muscle and hold the position for 15 seconds or more) does not reduce your risk of injury, and may even hinder athletic performance.