Home > Newsletters > Daily: Love or hate Earth Hour? > Daily Dose: Strong bond with parents leads to healthy children > Health-in-Motion Updated 19 April 2016 Include flexibility exercise Including flexibility exercises in your workouts helps reduce back and joint pain, increases circulation, improves joint motion, boosts athletic performance and improves muscle health. To get the most out of flexibility training, always warm up before you stretch, stretching cold muscles can lead to injuries. Stretch slowly and gently, breathing into your stretch to avoid muscle tension. Relax and hold each stretch for 10 to 30 seconds. Don't bounce while stretching because doing so can cause injuries. If you feel pain, go easier on the stretch, breathe deeply and relax into it. 0 More in Newsletters Work-family balance More: Daily Dose: Strong bond with parents leads to healthy children Health-in-Motion advertisement Other news Lifestyle Kids' metabolism may slow down during puberty Medical 'Natural killer' cell infusion may help leukaemia patients Diet and nutrition How to make sure you achieve your goals Medical Alcoholics may lack enzyme that controls impulse to drink Parenting Bond between kids and parents has long-term health benefits Medical Heavy drinking can harm the ageing brain From our sponsors How to still have a good life with diabetes Eye-Q: R50 off! Lose weight Otrivin Menthol relieves sinus congestion Live healthier Love coffee? Your heart may too » What to eat for white teeth Bad foods for teeth-whitening Do any of these drinks cause your teeth to hurt? Savour your coffee – with a bright smile Here's how to stop coffee from staining your teeth while enjoying all its health benefits. Get your groove back! » Get your move on! Morning run? 5 exercises to start your summer fitness regime 6 easy ways to make your workout fun again Some inspiration to make sure your workout routine don't become tedious.