• Always warm-up before stretching; many people choose to stretch AFTER their cardiovascular workout.
• Stretching should be slow and controlled with no bouncing.
• Hold each stretch at a point of mild tension for 20 to 30 seconds.
• Repeat each stretch twice.
• Do not excessively extend, flex, twist or lock any joints.
• Do not stretch through pain – release the stretch if any pain is felt.
• Try to stretch four to five times per week.

Warm-up exercises prepare the body for more vigorous activity. They are designed to increase blood supply to your working muscles.
Tip: These exercises should last for approximately 5 minutes and should elicit a light sweat.
Eg: Brisk walking, slow jogging, easy cycling

Cool-down exercises assist the body in returning to a resting state.
Tip: You should cool down for about 5 minutes and do similar exercises to your warm-up, but at a lower intensity. The aim is to return the heart rate to about 100 beats per minute, or about 50% or your maximum heart rate (MHR), which is about 220 – your age.
Eg: Brisk walking, slow jogging, easy cycling