There are a lot of benefits to stretching before and after a workout. Stretching helps reduce pain or prevents injuries, relaxes your muscles and eliminates lactic acid. There are two types of stretching: dynamic stretching and static stretching. Both have their own unique advantages, so it’s important to know when to use one over the other.

Dynamic stretching is best when you want to warm up your muscles before a workout. It involves moving your muscles through their range of motion, getting them ready for more intense activity. By increasing your range of motion, you’re less likely to injure yourself when you do more intense exercises. You should start to see a steady improvement in your range of motion and overall fitness once you begin including dynamic stretching before your workouts.

Static stretching is best when you want to cool down after a workout or help prevent injuries. Static stretches involve holding a stretch in place for a certain amount of time, usually about 20-30 seconds at a time.

Try these dynamic stretching exercises to get started:

Lunge with a Twist

To do a lunge with a twist start by standing with your feet together. Take a big step forward with your right leg and sink into a lunge position, making sure your right knee doesn’t go past your toes. Put your left hand on the ground next to your right foot and twist your torso to the right, looking over your right shoulder. Hold this stretch for a few seconds.

Arm Circles

To perform arm circles start by standing with your feet shoulder-width apart and your arms down at your sides. Begin to make small circles with your arms, gradually making the circles larger. After about 30 seconds, reverse the direction of the circles.

Walking Lunges

Walking lunges start by standing with your feet together. Step forward with your right leg and sink into a lunge, making sure your right knee doesn’t go past your toes. Return to standing and repeat with your left leg.

And here are some static stretches to try:

Quadriceps Stretch

To do quadricep stretch , start by standing with your feet together. Bend your right knee and grab your ankle, pulling your heel towards your butt. You should feel a stretch in the front of your thigh. Hold this stretch for 30 seconds.

Hamstring Stretch

To do a hamstring stretch , start by lying on your back with both legs extended. Place a towel around the ball of your right foot and hold each end of the towel in your hand. Keeping your left leg straight, raise your right leg until you feel a stretch in the back of your thigh. Hold this stretch for 30 seconds. After that, return to the starting position and perform the same steps to stretch the hamstrings of your left leg.

Triceps Stretch

To do a triceps stretch , start by extending your right arm overhead and bend your elbow, placing your hand behind your head. Use your left hand to grab the elbow of your right arm and pull it gently towards the back of your head. You should feel a stretch in the back of your upper arm. Hold this stretch for 30 seconds. Repeat the action on the other side.

Air Squats

Air squats are a dynamic stretch that targets your quads, glutes, and hamstrings. To do an air squat, start by standing with your feet shoulder-width apart. Lower your butt down towards the ground until your thighs are parallel with the ground. Make sure to keep your knees behind your toes as you lower down. Return to standing and repeat.

It’s always a good idea to listen to your body and do what feels best. If you’re not sure which type of stretch to do, dynamic stretches are generally a safe bet. They’re easy to follow and help get your muscles ready for action. Static stretches can also be helpful, but make sure you hold each stretch for at least 20 seconds to get the most benefit. For more stretching exercise ideas, head over to our friends at healthline.com.