better pre workout stretch

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Is there a better preworkout stretch?
Dynamic stretching involves stretching muscles while moving, gradually increasing reach, speed or both. Unlike static stretching, where there is a neuromuscular inhibitory response and muscles actually become less responsive, dynamic stretching actually activates the muscle and increases body heat and blood flow in preparation for an activity. Increased muscle temperature allows muscles to contract and relax more quickly, allowing for enhanced speed and strength gains. Increased blood flow increases the amount of oxygen available for working muscles, allowing for greater endurance and performance gains.
Examples of dynamic stretching include leg and arm swings that gradually increase in range of motion. The more specific the stretches are to the sport, in our case CrossFit, the greater the benefits. Research has shown that dynamic stretching can enhance power, strength, muscular endurance, anaerobic capacity and agility performance. Furthermore, dynamic stretching has been shown to increase both dynamic and static flexibility while static stretching only effects static flexibility.

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