You know this. Stretching before and after a workout is important. Dynamic stretching includes controlled arm and leg movements that, ideally, should mimic the motion of the exercise. For instance, if you’re planning a run, start your warm-up with arm swings and walking high knees.

Here are four of my favorite dynamic stretches:

Inchworm – from a push up position, walk feet to hands and then walk hands out back to original push up position.

Arm Swings – rotate arms in small circles that get bigger, swing across body, too.

High Knees – lift knees as high as comfortable, adding an in-and-out hip rotation as you walk forward.

Butt Kicks – pretty self explanatory. Start slowly and then increase your speed to a jog.