Static as well as Dynamic Stretching should form part of your pre- & post-workout routine

WHAT IS THE DIFFERENCE BETWEEN STATIC & DYNAMIC STRETCHING?

STATIC STRETCHING:

Static stretches are those in which you stand, sit or lie still and hold a single position for a period.

These can be used to help prevent injury. 

This allows your muscles to loosen up, while increasing flexibility and range of motion.

For example: Triceps Stretch, Cobra, Head to knee bend, Hamstring stretch etc

Once you have completed a general warm-up to elevate your heart rate, you should engage in some slow, relaxed, static stretching.  

Then move on to Dynamic Stretching, followed by your workout.

DYNAMIC STRETCHES:

Dynamic stretches are active movements that prepare your muscles, ligaments and other soft tissues for performance.

It is controlled movements, allowing your body to go through a full range of motion safely. (Eg:  High kicks, leg-raises, arm swings, side shuffle)

Dynamic stretches can be functional and mimic the movement of the activity or sport you're about to perform or have just finished.

After your work out, you should do a cool down to bring your heart rate down gradually.

Then move into some Dynamic Stretches, followed by Static Stretches.