Answer: It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance.
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I its important that static stretches be performed before any dynamic stretches in your warm-up. Dynamic stretching can often result in overstretching, which damages the muscles (see section Overstretching). Performing static stretches first will help reduce this risk of injury.
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Some studies show that dynamic stretching is better before exercise, and static is better afterward. After your workout is complete, a cool-down helps your heart rate return to normal, again at a gradual pace.
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