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 Stretching before fitness training and athletic training is being made out to be a time-waster, not needed, and even harmful. This is not true.

  Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both." Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

  The disadvantage of dynamic stretching is the high risk of injuries. When you swing up your leg too hard, your leg might get stretched over its limits and you injure your muscles, tendons and joints. That's why dynamic stretches should only be used by the most experienced "Stretchers". Dynamic stretching is very often used by dancers and martial artists. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists, that gradually take you to the limits of your range of motion. Dynamic stretching exercises (e.g. leg raises, arm swings) should be performed in sets of 8-12 repetitions.
  
  Dynamic stretching (arm swings, hip rotations, knee rotations) will aid in the pre-competition, pre-practice warm-up process by increasing flexion in the joints and increasing body temperature. This method is preferred before athletic competition.

  Stretching offers many benefits. Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease.
Stretching may be more safely performed after exercise, when muscles are warm. Unless an activity requires extreme flexibility, stretching before is probably unnecessary. And even then, stretches should be performed after a warm up.

1. Always do 5-10 minutes of aerobics before starting.

2. Maintain tension in the lower abdominals to protect the lower back, control trunk movement, keep your knees in line with your toes to protect your knees.

3. Do not force the movement or lose control of the movement..

4. Gradually increase the range of the movement over a series of repetitions as you loosen up.

5. Repeat the movements about 12 times - you may need to do more or less than this number depending on how tight your muscles feel.

6. Spend about five minutes in total on your dynamic stretches during warm-up.