Stretch and warm up

Begin an exercise program only after your doctor says it is safe for you. Always follow the stretching directions from your doctor or other health care professional to help avoid injury. If you have heart problems, ask your doctor about:

a safe exercise program for you
warm up and cool down activities

Benefits of flexibility and stretching:

helps move oxygen-filled blood into your muscles and joints, enhancing your range of motion.
decreases risk of joint or muscle injury
helps maintain strength
relieves muscle tension and soreness
improves posture
increases relaxation
improves circulation
prepares your body for exercise

How to stretch and warm up

Before beginning any exercise session, spend four to five minutes warming up to prepare the body for exercise. Use the stretching and toning exercises from your doctor or other health care professional. Then, spend five minutes doing a low intensity, endurance exercise like walking or cycling without resistance. Then, you can begin exercising.

At the end of each exercise session, remember to cool down. Spend three to five minutes in low-level exercise, like the way you warmed up. Follow with gentle stretching. This will help relax your muscles, improve your flexibility, and prevent getting stiff, sore muscles. Practice relaxation and meditation techniques for at least 10 minutes, if possible.

Perform the exercise plan recommended by your health care team at least three to five days each week.
Perform each exercise until you feel a mild stretch.
Take 10-30 seconds for each stretch.
Repeat each stretch slowly three to five times.