Before physical activity, it's generally recommended to perform dynamic stretching for about 5 to 10 minutes. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This type of stretching helps prepare your muscles and joints for the demands of exercise.
Static stretching, which involves holding a stretch for a longer period, is typically more effective after physical activity or as part of a separate flexibility routine. Therefore, focus on dynamic stretches to warm up before your workout. Always listen to your body and adjust the duration and intensity according to your fitness level and the activity you're about to perform.
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