Always warm up before stretching Warming up is essential, you must never stretch without warming up.
Warming up reduces the risk of injuries and increases flexibility.
The aim is to raise body temperature to the point of starting to perspire.
It must last at least 10 minutes and may reach 30 minutes, therefore 15 or 20 minutes is perfect.
You must do a warm-up with repetitive and gentle movements.
Examples: Walking quickly, running slowly (or statically), skipping, cycling, swimming or jumping.