stretching?

gecho

does anybody know a good stretching move/moves or something to do before and after a work out?

my muscles are obviously tired after i work out but they especially get tight the next day when i'm sitting at my desk job.

What kind of stretches can i do here? (um...ones that won't humilate me:embarassed: ...i work with a bunch of jokers:laugh: )

gecho

how come no body wants to talk to me?