stretching when not doing sports?

[busdriver44]

i am naturally very tight/infleixble, and have had some injuries with my hips lower back and a little bit of knees. I think this is because of my tightness, because when i went to a macoose(Sp?) she told me that my back had a lot of knots in it and was tight because of my hamstrings. I want to try to stretch out in the mornings and maybe before bed or something, when i won't be doing any sports right after. I've read on the stickies and around the internet that i think static stretching is ideal for after exercise and dynamic is best to warm up, but i am not sure which type to use in this situation.
Also, what kind of stretching should i do before distance running? I thought dynamic but our team usually just goes for a mile warm up jog, followed by static stretching.


Any clips of these stretches would make things a lot easier for me.

[ant1216d]

I hate dynamic. It never works for me. But anyway just stretch like your legs like normal.

[Diesel4958]

before exercise dynamic, at home static is fine try 3 times a day (morning after noon, night) for roughly 3-5 minutes and hitting your entire body, it helps.