There are two types of stretching: static and dynamic. Static stretching is the traditional form of stretching-where you stretch and then hold the stretch for several seconds.
This is the type of stretching you want to do after your workout.
Dynamic stretching is a type of stretching that involves more movement. Dynamic stretching is most effective when it is sport-specific. An example of a dynamic stretch is a lunge or marching in place. This is the type of stretching you want to do before your activity or exercise.