Warm up to prepare your muscles for activity – Short Video and Principles of Dynamic Stretching

ACSM guidelines for flexibility exercises (stretching):

Three days each week to improve range of motion.
10-30 seconds per stretch to the point of tightness or slight discomfort.
Repeat each stretch two to four times accumulating 60 seconds per stretch.
Static, dynamic, ballistic and PNF stretches are all effective.
Flexibility exercise is most effective when the muscle is warm. (Try light aerobic activity or a hot bath to warm the muscles before stretching.)

Dynamic stretching
Mimics the movement pattern to be used in an upcoming workout.
Dynamic stretching is an effective component of a warm-up.
Dynamic stretching can be used to warm up the muscles.