Unlike static stretches, which you hold in place, dynamic stretches are all about movement and flow, which is why they’re ideal for priming your body for action.

However, without proper care and a stretch routine, it can lead to aches and pains. It's important to take time to support your body after exercising, and that's where cool downs come in.

1. Ankle Circles These can be great for reducing ankle stiffness. They’re also a good warmup stretch to do before doing more intense strength training movements. Here’s how to do ankle circles ...

Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis.

If possible, hold static stretches for around 15 to 30 seconds and perform dynamic stretches in a flow. Integrate the workouts into your routine to promote flexibility and mobility in the long term.

Although dynamic stretches help warm your muscles and improve range of motion, static stretching for over 15 seconds could boost your flexibility and improve muscle function.

Static stretches are best after a workout to get the body back to a state of rest, Houlin said. Cooldowns after high-intensity activity helps gradually bring the heart rate, body temperature and ...

How to do it: “Stand next to a wall or chair for support. Bend one knee, bringing the heel toward the buttocks. Grasp the ankle with your hand and gently pull it closer. Keep the knees together ...