Bouncing stretches are a recipe for muscle tears.
Windmill toe touches are also bad because you’re bending and rotating at the same time. Either bend or rotate during a stretch, not both.
The old “hurdler’s stretch” where you put one leg out in front and the other leg behind you, is out as well. That stretch causes stress in the ligaments of your knee.
It’s better to put both legs out in front, and stretch toward your toes gently, or if you only want to stretch one leg, keep the other leg in front, rather than behind you.
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