1. WARM-UP: Gentle aerobic warm-ups such as walking, gentle jogging, air squats and arm movements are great. Studies have shown that dynamic stretches work best at preventing injury before exercise – try mimicking the movements you plan on doing in your main workout.
2. COOL DOWN: Similar to your warm-up, start with some gentle dynamic movements
followed by static stretching. Now that the body is warm and well activated from your activity, it’s the perfect time to work on increasing the muscle length.
Hold your stretches for a minimum of 30 seconds and repeat them two to three times.
3. STRETCH: This can be achieved in a number of ways – including stretching, yoga, foam rolling and regular remedial massage. Foam rolling is brilliant for loosening joints.
NEXT: Discover how overtraining effects your body.