ALBEMARLE COUNTY, Va. (CBS19 NEWS) -- Stretching is an important aspect of any workout routine. Before you exercise, it is important to get in a dynamic warmup, while after you've completed an activity, static stretching helps restore the muscles.

"The dynamic warmup is designed to mimic the movements you will do when you exercise," said John Walker, a certified athletic trainer at Sentara Martha Jefferson Hospital. "It is a low-intensity body movement to help warm up the muscles and joints."

Examples of dynamic warmups include jumping jacks, walking lunges, high knees, butt kicks, and arm circles.

After you exercise, static stretching is an important part of your routine.

"Placing targeted muscle or muscle groups on tension or on stretch and holding it for a prolonged period of time to help increase muscle flexibility, pliability, and elasticity of those muscles, to help prevent injury and return the muscle to the pre-exercise length and flexibility," Walker said.

That could include touching your toes, a butterfly stretch, or a runners calf stretch.

Neglecting stretching can have consequences.

"You always increase the risk of muscle strain joint injury, when you don't properly warm-up," Walker said.

It is also important to cool down afterward.

"It can lead to increased risk of straining a muscle or muscle spasm after exercise if the muscle is not returned to its pre-exercise length," Walker said.

No matter what kind of exercise you are doing, stretching is important.

"It just helps to better prepare your body for a sport or exercise whether it's a basketball game at the high school level or walking the dog at a recreational level," said Walker.

For examples of stretches and exercises, click here.