Stretching routine

[FuegoKidd]

im looking for a solid stretching routine to incorporate into my daily plan (including off days)to avoid injury (i'm the king of injuries)4. so far i know that dynamic stretching is best used before activity and static stretching is best used after. what should i do on my off days?

and what exactly is dynamic stretching compared to static stretching?

[joe_indo]

i dont want to sound rude but use the search function...come onnnnnnnnn