Never stretch before muscles are warmed-up. Stretch after your muscles are warm
and blood has circulated through them.
A warm-up consists of at least 5-10 minutes of low intensity. Usually it is done using the same type of
cardio exercise you are doing, but at a much less degree of intensity.
After you’re 5-10 minute warm-up ,your muscles should be warm enough to start raising
your intensity levels. To prevent injury and to improve your performance, stretch your muscles
used in the warm up before continuing your exercise.