Basic stretching exercises include the Routine, the Runner's Stretch, the Forward Hang and the Standing Side Stretch. Also, jumping jacks and arm circles are dynamic stretching movements that are most beneficial before a workout.
For example, the Runner's Stretch is done by moving your right foot forward, stepping into a lunge with fingers on the floor, and leaving that lunge position by straightening the right leg in one movement. Also, some stretching exercises can be performed on a mat. Examples include the Hamstring Stretch, the Butterfly Groin Stretch and the Calf Stretch. Perform this last exercise by either pushing against the ground or against a wall and is particularly suited to runners, as they tend to have tension in their calves.