Walking is a great way to prepare for any physical activity. Walk for a few minutes to loosen up. Then try these warm-ups to get your muscles and joints ready for exercise.
Stretch after exercise
Static stretches, which are stretches that are held for at least 20 seconds, are most beneficial after a workout when your muscles are warm. These stretches are used when your goal is to increase flexibility. Gradually increase the time you hold these stretches up to 60 seconds.
Stretch your Achilles tendons, hamstrings, hips, lower back and shoulders after you workout. Focus on muscles that are especially tight from your workout or daily activities.