Stretching Before and after Workout

What stretches should you do before vs after a workout?

Before
Dynamic stretching — Active movements that stretch the muscles to their full range of motion
I.e High knees, butt kicks, lunges, leg swings and arm circles

After
Static Stretching — Inactive movements that stretch one muscle in particular and hold that position
I.e Hamstring stretch, butterfly stretch, child’s pose, stationary lunge and seated spinal twist

‍