Stretching every day can improve your mood, and physical performance.
Static stretches involve holding your body in a position that causes muscles to stretch. During dynamic stretches, you are always in motion.
Static Stretch Example: Interlock your fingers with your palms facing away from your chest. Then push your hands away from your chest to stretch your upper back muscles. Hold this pose for 8-12 seconds.
Dynamic Stretch Example: rotate your arms forward and backward in a circular motion. This should stretch your shoulders.
Look online for more examples of static and dynamic stretches. You should do both types.
Ruth Bader Ginsberg