Pre Stretch: Pre-stretches are necessary for all major muscles to get ready for main workout. Hold each stretch for approximately for 8-10 seconds.

Note: Do not use ballistic stretch (it means that do not jump or pulse vigorously when you are in stretch position)

Post Stretch: Muscles shorten during the exercise; you have to stretch your major muscles for 20-30 seconds.

Post stretch is very important for all major muscles that it brings them back to pre-exercise position. Because the muscles shorten and expand during the exercise and we need to stretch and hold them for 20-30 seconds. Ballistic stretch is not recommended during post stretching and stay relaxed during stretch. Post stretch can either be lying or standing, depending on the type of exercise/workout.

After Care Advice:

- Relax immediate after your workout/exercise for 1 hour at least and have an adequate sleep.
- Drink plenty of water
- Avoid smoking and alcohol immediately
- Eat a light diet

Sometimes, you may develop headache and nausea. All these symptoms will be slight and pass. However, it is advisable to see your GP if you feel your condition is deteriorating or if you develop anywhere numbness or ‘pins and needles’.

Here are some stretches, they can be used either standing or sitting

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