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Before workouts, dynamic stretches, like forward lunges and the “world’s greatest stretch,” are great for warming up muscles and improving movement.After exercise, static stretches, such as the pigeon pose or standing quad stretch, help your body cool down, reduce stiffness, and improve flexibility. Hold each stretch for 15–30 seconds to help your muscles recover.Dynamic stretches get your body ready by copying workout movements, while static stretches help muscles relax and repair. Use both types for better results. If you’re unsure how to stretch, ask a professional for advice.