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The right way to get ready for an intense workout is dynamic stretching: This active form of stretching moves your muscles through the full range of motion to increase your blood flow, reduce tightness, deliver important nutrients to muscles, and improve your athletic performance.  Stretching and Warm Up Routines also includes foam roller programs to give yourself a deep tissue massage and release knots that limit movement, keep your muscles tight, and lead to injury.  If you don't have a foam roller, Stretching and Warm Up Routines still includes great ways to cool down your muscles and lessen post-workout soreness by flushing out the lactic acid.  Done at the proper time, in the proper way, static stretching will help you improve your balance, blood circulation, flexibility, range of motion, and production of synovial fluid (the fluid that reduces friction in your joints).  Whether you need a proper warm up, a cool down, or a relaxing, healing recovery, Stretching and Warm Up Routines will guide you through the right types of stretches for the right occasions and it will show you how to do them effectively.  Foam roller stretching is also excellent for for body builders, or anyone that wants to build healthy muscles, to prep their muscles for growth.  It turns out that static stretching before a workout not only decreases athletic performance, it can actually increase the risk of injury.  Most people learned back in elementary school that they should do static stretching (where you hold a stretch for a few minutes) before running or engaging in sports to prevent injury.  Stretching and Warm Up Routines will show you the most effective type of warm up for running and nearly every type of sport.  A mixture of static, dynamic, and foam roller stretches maximizes your results.  • Works anywhere! No equipment needed for a terrific stretching workout.  No matter how well you warm up, athletic activity still puts stress on the body.  This is where static stretching is best.  Add it before any activity and you will be amazed by how much your performance improves.  Holding positions for longer than 30 seconds is less effective.  • The right stretches for the right reasons.  • Fast and efficient.