Stretching-what are the best ones for warming up

Most of us learned how to stretch before physical activities when we were back in high school sports. We were tiaught the static stretches everyone is familiar with today-the standing hamstring stretch,forearm stretch, or the standing quad stretch to name a few. But more recently it has been shown that before ohysical activity its better to do dynamic stretches to 1)get blood flowing,2)improve performance and 3)prevent injury like lower back pain

Dynamic stretches would include running in place, arm swings, high knee exercise and jumping jacks
After physical activity it id more benficial to do static stretches like the ones named above. This can aid in muscle recovery and enhance flexibilty. So try this method of stretching and you should see results immediately.