Try these at home

Stretching is one of the most important things to do before and after your workouts.
It gets your muscles all warmed up and helps to prevent injury. IF something does happen, being stretched out could help the injury to be not as serious as it could have been.

Stretching releases the lactic acid from your muscles. It's a good release. It can cure headaches, if your shoulders are tight, stretch out your hamstrings and it'll loosen them up, as well as relief for headaches.

Here are two basic easy stretches that can really help and can not only be applied to just these two parts of your body, but can be easily morphed into a more intense full body stretch.

Hamstrings: Stretch these big muscles out.

Hamstring stretch: Make sure your back is straight as you lean over. If you can reach for your toes and pull them back towards your body, and you'll add in a little calf stretch as well. (Keep in mind, you don't have to touch your toes.) DON'T bounce up and down when you stretch, your muscles will be very tight at first if it's been a while since you've stretched or you've just worked out. Just hold the stretch for at least 10 seconds, breath, release than repeat it several more times. You can soon add in a routine if you want too with different stretches.

Quadriceps stretch: you can also do this stretch laying on the floor.

Quad stretch: Especially after a hike, run or anything during the day, these muscles work hard and get tight. Brace yourself on the wall with your opposite hand that won't be holding up your quad. Stand up tall and don't bend over or slouch, keep good form.

Tips: When you release stretches, GENTLY release, don't hop out of it.