Static Stretching

• Static stretching involves taking a stretch as far as you can and holding it for a short period of time, usually 10 to 30 seconds. While many trainers and coaches like these stretches prior to a workout, there is evidence that static stretching cold muscles can have little effect on performance and may even lead to injury. These stretches should come after warming the muscles up with a low intensity exercise such as a treadmill or stationary bike.
  
  A common static stretch is the standing calf stretch. To perform this exercise, stand with one foot several feet in front of the other. Plant your back foot and place your heel on the ground. Bend the knee of the front leg and lean forward slightly.
  
  

Active Stretching

• Active stretching involves moving both the muscle and the joint through the full range of motion and holding only briefly before repeating again. As you repeat the stretch, your muscles adjust and become more limber.
  
  One active stretch is the prone knee bend. Lie on your stomach with your legs out straight behind you. Bring one leg off the ground until the foot points straight up. Lower the leg and repeat with the other one, then continue alternating legs.
  
  

Dynamic Stretching

• Dynamic stretching is similar to active stretching. Where it differs is in the use of muscular effort. The muscles are stretched to their full range and then briefly required to hold a load, usually just body weight. This type of stretching can also be referred to as a specific warmup because many of these stretches are similar to exercises.
  
  One dynamic stretch is the three-way lunge. Begin by standing with your feet shoulder-width apart, and step one leg forward and bend the knee. Lower yourself until your thigh is parallel to the ground. Bring the leg back and extend it to the side. Bend the knee and lower yourself down slightly, not as far as you did on the forward lunge. Return your leg to the starting position and extend it behind you. Continue until the thigh of the other leg is parallel to the floor. Repeat the same motions with the other leg.
  
  

Self-myofascial Release

• Self-myofascial release involves using a foam roller to target muscular knots in the connective tissue that surrounds the muscles. Muscles are placed on the roller and moved over it slowly until a pressure point is located. Once a pressure point is found, the muscle is massaged for 10 to 30 seconds.
  
  One such exercise is done on the hamstring. Lay either one or both legs on the roller and lift your hips off the floor. Using your hands, guide your legs up and and down the roller.