make the summary form please 3. Stretching both before and after exercise is the key to any fitness programme Stretching before you exercise warms up your body making it less prone to accidents and injuries. Stretching exercises increase joint and muscle flexibility making for a better workout. During the warm-up period, stretch between 15 and 30 seconds. Stretching after exercise relieves muscle tightness, improves flexibility and cools down the body. After a workout, your body will be able to stretch even further than it did before your exercise programme. During the cool-down period, stretches should be held between 30 seconds and one minute. It is during these longer stretches that flexibility increases the most.
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It is important to breathe normally as you stretch and avoid holding your breath. Concentrate on the stretch itself and on your breathing, relaxing the rest of your body.
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