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You work through the low lunge, side stretch, and dynamic hamstring stretch again, this time focusing on the other leg, followed by another round of child’s pose.

A side stretch is a gentle lower back stretch, making it a great one to wind your stretching routine down with. “It helps stretch the left lower back and right lower back,” Dr. Matoska says.

If you’re about to work out, he recommends doing dynamic hamstring stretches (stretches that involve active movements).

Stretching: Warming up with dynamic stretches prepares your muscles and joints for climbing, as tight muscles resist the movements needed to climb. Hold each stretch for 10 to 30 seconds.

Learn when to use static vs. dynamic stretching to enhance your fitness routine, and try out these expert-approved moves.

Do you really need to stretch before and after exercise? The answer isn’t one-size-fits-all.