Warming up is an essential part of any training session. Before stretching it is always necessary to slightly increase blood flow to the muscle with a brisk walk for 3-4 minutes as stretching cold muscles can lead to muscle strains. Then do some thorough stretches holding each for a minimum of 30 seconds.

Having completed your session a cool down is also important, so repeat the same or similer stretches. This will help to avoid and muscles sorness post-exercise.