Whether you are going to play a sport, lift weights at the gym or do an exercise routine, you’ll be better at it if you warm up first and you’ll be less likely to hurt yourself or strain a muscle.

One major and common mistake people make is thinking that they should begin with the stretching; never stretch before you warm up. Stretching is not a warm up.

Before you stretch, warm your muscles with a low-intensity activity, such as walking, while gently pumping your arms. For a specific sport, use the muscles and joints involved, moving in slow, circular movements both clockwise and counterclockwise. End the warm-up with a few minutes of aerobic activity before stretching.

Now that you’re warmed up, here’s an idea on how to start the stretches:
•  Do an easy stretch for the first 15 seconds. Stretch just to the point where you feel a mild tension. The tension should be comfortable, not painful, for these 15 seconds.
•  Then stretch a fraction of an inch farther until you feel the mild tension again. If you feel pain, you have stretched too far. Back off to the point where the pain is gone and hold your stretch there.
•  Realize that it takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds or even up to 60 seconds for a really tight muscle. If you hold the stretch for this period of time, you only have to do it once.
•  Remember to breathe. Holding your breath as you stretch is very common mistake, you must breathe.  Exhale as you go into the stretch. Breathe s-l-o-w-l-y and evenly as you hold the stretch.
•  Don’t bob or bounce when you stretch – this is not effective and it can lead to injury.

After you have completed your workout or sports play, the best way to reduce muscle fatigue, soreness and even cramping (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light warm-down and stretch.

A good warm up and the stretch routine will get you more out of your game or your exercise program.