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These are both good questions if you might be looking for flexibility and working out for strength also. Also if you might be injury prone and a way to reduce injury. Discuss with your coach any question you might have on stretching for performance. The article below outlines from a health professional suggestions on getting the most out of your workout. They are suggestions. They are good. http://www.popularfitness.com/articles/when-how-to-stretch.html

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